I hear it all the time, “I’m really busy at work at the moment” or “I will get back into the gym once work gets a bit less hectic”. Trouble is they don’t actually stick to that commitment.. We all go through these busy periods where time is short and our training seems to be the first thing on the chopping block. After a rather busy few weeks where my only gaps between clients were 45 minutes at the most, rather than push training back to the weekend I trained every day for 20 minutes, which gave me just enough time to put together post workout shake & shower before my next session. Generally most peoples “busy” period last about 2-4 weeks so today I will go through the 4 workouts I completed (that took 20-25 minutes each) over a 2 week period – but can be completed for a month (that’s 4 workouts each to promote adaptation).
When training on a short time budget the key is to focus on your best “bang for you buck” exercises that will recruit the most amount of muscle. Its not new info – you should use Multi joint movements such and squats, deadlifts, presses and pull ups (with variations) performed in super sets with short rest periods to optimize hormonal response to maximize fat loss. I’ve included a small amount of Arm work – for obvious reasons, arm training is the best! This program is split into 5 training days, 2 lower body, 2 upper body and 1 interval training session.
Day 1 – lower body
A1. Barbell back squat, heels elevated, 1 1/4 reps, 3 x 8-10 reps 3110 rest 60 sec – that’s all the way down, quarter up, back down, then all the way up.
A2. Long step alternating lunges, 3 x 10-12 reps 2010 – focus on exploding off the front foot rest 60 sec
B1. Trap bar deadlift 3 x 10-12 reps 3010 rest 60 sec
B2. Paused Lying leg curl, toes inward 3 x 8-10 3110 – the pause in mid way up on the concentric movement rest 60 sec
Day 2 – upper body
A1. Supinated chin up 3 x 8-10, 2011, rest 60 sec
A2. Barbell incline bench press 3 x 10-12, 4010, rest 60 sec
B1. Bent over barbell row to chest 3 x 12-15, 2011, rest 45 sec
B2. Chest dips 1 1/4 reps 3 x 10-12, 3010 – knees are in front of the body, leaning forward rest 45 sec
Day 3 – sprints/intervals
6 x 30 sec sprints – If you have access to an athletics track 30 seconds is around 200m, 2-3 min rest after each effort.
6 x 45 sec sprint (rower) – all out, as hard as possible for 45 sec, 2-3 min rest after each sprint.
Day 4 – rest
Day 5 – lower body
A1. Barbell front squat – pause in bottom position for 2 sec 3 x 6-8, 3210, 60 sec rest
A2. Romanian deadlift 3 x 8-10, 4010, 60 sec rest
B1. Duck stance leg press – slow up and down 3 x 12-15, 3030, 60 sec rest
B2. Lying leg press, 1 1/4 reps 3 x 10-12 reps, 60 sec rest
Day 6 – upper body
A1. Bent over dumbbell row, pause in the top position 3 x 8-10, 60 sec rest
A2. Flat dumbbell bench press, pause in bottom position 3 x 8-10, 60 sec rest
B1. Incline DB biceps curls 3 x 10-12, 45 sec rest
B2. Lying dumbbell triceps extensions 3 x 10-12, 45 sec rest
Day 7 – rest
This workout isn’t for beginners, more so intermediate to advanced trainees. Beginners should get a sound structural balance before diving into a program like this. Having said that, I was smashed after each workout despite completing less than half the volume I usually do. So next time you get tied down at work, make a conscience effort to get out and hit the gym – not only will it improve your concentration for better productivity at work, but you could also drop some fat in the mean time.