Sometimes the day doesn’t allow for a 60-minute workout, let alone a 45 minute one. It may be tempting to skip your workout entirely, but the truth is that any workout is better than no workout. For busier days when 20-30 minutes is all you have, it’s important to make the best use of your time.
In order to get the most out of your shorter workout, exercise selection and intensity is everything. Bigger compound movements like squats, deadlifts and pushups coupled with a high number of sets are the perfect combination for a maximum muscle build and calorie burn.
To further help you navigate a quick workout for big results, we’ve complied three of our favorite very simple but highly effective workouts. All workouts can begin with a five minute dynamic warm-up consisting of foam rolling and a few warm-up reps for each exercise. For each exercise, select a weight that is tough toward the last few reps but manageable with proper form for the entire set. All workouts can end with five minutes of foam rolling or light stretching.
Workout 1 x 10 rounds:
Goblet squats x 10 reps
Pull-ups (assisted or unassisted) x 3 reps
Workout 2 x 8 rounds:
Kettlebell swings x 10 reps
Pushups x 10 reps
Workout 3 x 5 rounds:
Dumbbell bench press x 10 reps
Dumbbell bench row x 10 reps on each side
Bench hip bridges x 20 reps
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems to develop customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.