You don’t have to spend hours at the gym every day to get in shape. You are probably thinking “I want to exercise, but life is always in the way and I can’t do it in a week or two”. no worries.
In this article, you can learn how to manage your workouts to make your time as efficient as possible.
Will the training effect last?
The benefits of a short training session will never go away.
In fact, training longer than 75 minutes lowers testosterone and raises cortisol, so it might be best to keep it short.
Train harder, improve your cardiovascular health, and save time!
1 Total body workout
Full body workouts are thought of as workouts for beginners, but that’s not far from the truth.
Legendary bodybuilders like Arnold, Leroy Colbert and George Eiferman took advantage of this split to jack up.
If it works for them, why doesn’t it work for you? Less time is wasted.
To get the most out of your time efficiency, there are a few key points to keep in mind.
At first, train only 2-3 times a week and take at least one day off between sessions. about each he should exercise
For reps and sets, 6-10 reps and he should stick to 2-4 sets.
Rest time between sets he should be less than 3 minutes.
2. Compound exercises
Compound exercises or compound exercises are performed by moving at least two joints at the same time.
Unlike isolation exercises, it targets multiple muscle groups, making it more cost-effective.It can also use more weight than its stand-alone counterpart, making it effective for building strength.
Big 6 compounds include pull-ups, bench presses, squats, deadlifts, rows, and overhead presses.
For example, the bench press is a great compound exercise that works your chest, triceps, and front deltoids.
3. Superset
Superset A superset is basically when he does two or more exercises in a row with little or no rest in between.
The most effective way to do this is called antagonistic supersets. This method alternates supersets that work opposite muscle groups.
For example, biceps and triceps, quadriceps and hamstrings, chest and back.
More traditionally, he didn’t need to rest at all between exercises, but now he finds 30 seconds of rest is better.
4. Circuit Training
Circuit training is less intense than traditional training, but very effective in terms of time efficiency.
A training style that involves repeated exercises focuses on different muscle groups one at a time with minimal rest between exercises. Shifts can be timed or REP-based.
In the timed version, for example, he does the exercise for 30 seconds, whereas in the rep-based version, he does it for a set number of times.
The number of exercises in the circuit varies from 4 to 10. You can rest between circuits or continue until you complete all sets.
It all depends on your goals.
5. HIIT High-intensity
Interval training (also known as HIIT) consists of short, explosive, intense workouts with minimal rest.
One of the most popular HIIT workouts is called Tabata. A Tabata workout includes 20 seconds of hard work followed by 10 seconds of rest. You should repeat this for 8 rounds in each exercise.
You can switch exercises between rounds, or do one round for eight rounds before moving on to the next exercise.
Conclusion
Based on all this information, what would a complete, time-efficient workout look like? It works in circuit mode.
1 squat and hamstring curl, 3 sets of 8
2. Bench press and T-bar row, 3 sets of 10 reps
3. Overhead press and pull-ups, 3 sets of 8 reps, 30 seconds rest between exercises, 2 minutes rest between supersets.