I’m not a fan of spending hours in the gym. I have other things I need to get done and more importantly, there really is no reason for it. But I don’t like to entirely skip a workout either.
So if I can’t get my full workout in as planned, I aim for a short, 15-20 minute blast of exercise. After all, some is better than none and you’d be surprised at how much you can do in a short amount of time!
The key is shorter rest periods, higher reps, with lower weight.
I have created 2 workouts for you if you are short on time, one for the home where all you need is a chair, and one for the gym.
Both workouts will get your heart pumping, raise your metabolic rate, use all of your muscle groups, and make you feel great for the rest of the day. While you won’t feel good that you skipped the workout, I can assure you that you will not regret getting a short blast in!
Perform each move as many times as you can for 1 minute. Rest for 1 minute, then repeat 2 or 3 times, depending on how much time you have.
Up and Down Plank
If you are able to get to the gym, supersets are a great way to get you heart rate up and budget your time wisely. A superset is combining 2 exercises back to back with a rest only after you have completed the 2 exercises. I especially like using supersets to incorporate 2 antagonist muscles. An example would be working the biceps and triceps together.
Here is a great 20 minute workout to try at the gym when you are short on time. Perform each superset 2-3 times, for 10-15 reps. Rest 30 seconds in between each superset. Weight should be lower than usual since reps are higher and rest time is lower.
Cable Row and Bench Press
Shoulder Presses and Lateral Raises
Push ups and Pull ups (assisted if needed)
Bicep Curls and Tricep Pressdowns
Weighted Squats and Dumbbell Straight Legged Deadlifts
While these workouts are shorter on time, they are just as effective.
Remember, the amount of time you train is not what’s important. It’s the intensity that matters. So if you are short on time, away for the weekend, or off schedule, grab this workout and get going!