I can assume most of us were strapped for time when in the gym at least every once in a while. We all want to make those gains, and we know that we have to work hard to achieve them, but we should have a life outside the gym. Be it that you’re in a rush for work, business meetings, social events,s or whatever else, we often find the need to be somewhere else. Nevertheless, we don’t want to give up on our plans of working out. But you just don’t have time (at least not always) for a two hour workout.
For this reason, you need to do your workout fast, yet, there’s just no point in working out as fast as you can without being consistent with what you do. Therefore, you can have a short and still effective workout. How can you do that? Read on! Luckily, we’ve put here together our most important workout tips for quick and highly effective training sessions to keep those gains coming. When you’re in a rush, use these workout tips and you make sure you’ll achieve your goals without staying in the gym for 2 hours.
Plan Ahead
When in a rush, you need to take the most of your time in the gym so you can get the most from your workout. But to do so, I recommend you have a plan. So, better have a well defined plan before you get started. This is going to help you track your routines, and that includes reps, sets as well as weights. This will help you keep pushing yourself to the limit.
Moreover, it is very wise to have a backup plan in place too. For example, your plan suggests that you need to bench press, however, you may find that all stations are full. (We all hate it, don’t we?) Since you’re in a rush, you just can’t sit and wait for one to free. By having a backup plan available, you would use something else such as pivoting to dumbbells.
The same is true about anabolic steroids. You may know that they could be extremely effective for your workouts, but you need to plan ahead your steroid cycle for the best results. We’re here to help with that, if you need to.
Group and Order Your Exercises
You’ve got to make sure that your main movements come first in order to perform at your best. In other words – you may struggle to deadlift at the end of a back day after an hour of wearing yourself out when performing other exercises.
In addition to that, you could cut down your gym session time by ordering your routine in a way that reduces rest, travel across the gym, and equipment.
Just think about it – crossing the gym and changing equipment actually takes a lot of time. Oftentimes, it takes even more time than you realize. Therefore, I recommend you cut time by making your workouts even more convenient by grouping your lifts. For this reason, you could group your exercise routine which will help you cut back on time for crossing across the gym and/or changing equipment. A good example is:
- Back Squat (power/squat rack)
- Rack Pull (power/squat rack)
- Romanian Deadlift (dumbbells)
- Walking Lunge (dumbbells)
- Leg Curl (machine)
- Leg Extension (machine)
- Crunch (cables)
Make Your Warm-Up Work For You
We all know that before starting working out, you should be warming up. Warming up before exercising is a very important part of avoiding injury. So, when you’re short on time, you should make sure that the warm up is going to work for you. You should get specific with your warm-up and help your body prepare for what you have planned ahead.
For example, on a chest day, if you are short on time and you won’t work out your legs, you could avoid leg exercises as a warm-up. Instead, you can quickly do some warm-up for your chest. Do that by short circuit sessions of push-ups, bench press reps with an empty bar, and band-pull parts to warm up.
A few rounds of this is going to have your heart pumping, will support your gains, and will still be enough for you to avoid injuries.
- NOTE! Even if you’re in a rush, do NOT start with heavy weights. It can lead to really bad consequences. Do not start your workout without a warm-up. For example, attempting a serious bench press without a warm-up set could easily lead to injury.
Focus on Compound Movements
By compound movements, I mean moving more than just one joint simultaneously and it involves using multiple muscles or muscle groups at once. As you can guess, these can be incredibly valuable when you’re in a rush and don’t have time to workout properly. Compound movements are very helpful even if you’re completing your ordinary workout sessions, not to mention when you’re short on time.
So, you should choose one compound movement if there’s one exercise that could do the same job as three different exercises. Yes, I know what you’re thinking – you may not get the same level of targeted stress on each individual muscle group. However, you are going to save a lot of time and you’re still going to cover most of what you need, still breaking those muscles apart. Except for time-saving, there are other benefits of compound movements. Such as your body learning how to cope with multiple muscle stress and others).
Below I am going to share some of my favorite compound lifts for hitting multiple muscles at the same time. While I do not recommend to make your entire workout these big lifts, I do recommend to include a few in almost every single workout you have:
- Deadlift
- Power Clean
- Front Squat
- Barbell Row
- Pull-up
- Push Press
- Dumbbell Pullover
- Dumbbell Bench Press
Use Supersets
Supersets are something that many people do for a long while. I mean, I’ve heard of people doing only supersets for weeks or even months. And guess what? They have great results. While it’s important to change your workout routine (to shock muscles to support growth) and while not all exercises can be done in supersets – they can be a game-changer. Especially when you’re short on time. Supersets can greatly help you maximize any fatigue.
For example, if you tried to perform two glute exercises back-to-back, your performance on the second exercise would suffer. However, working out two opposing muscles is going to be perfect!
This way, you can pair up opposing muscles, and this way you’re going to cut your rest time down to almost nothing. During the entire time you’re in the gym, you’re almost always working out – not resting. For example, instead of doing a set of bicep curls and then resting for a minute or even two, you could rest for a few seconds and squeeze in a set of Rope Straight Arm Pulldown for your back.
Ask To Tap In
Although you plan ahead and may even have a backup plan, unfortunately, you may still hit a roadblock in case you find that all of the machines or stations that you need to use for your muscles are busy. That’s why, even when you have a perfect plan, you may find it hard to achieve your goals.
For this reason, while you could move on to your next exercise or change the plan altogether, you could actually simply ask to tap in while the other person is using the machine. Do not be afraid to ask, many people are actually willing to have a “partner”. So, while they are resting, ask them to join in.
Except for the fact that your training is going to stay on track, you may even eventually get a new gym buddy! That’s a great plan even if you’re not actually short of time.
Time Your Rest
When I say “time your rest”, I actually mean it. Have a look at the clock each time when you’re done repping so you won’t be resting too much. Of course, when you have all day to train, you could find it possible to take as much as you please between sets, but when you are trying to be as efficient as possible in as short a time as possible, you really need to closely monitor your rest periods. It may actually shock you how much you’re actually resting. Many people may “think” they are not resting for longer than 1-2 minutes between sets, yet, it takes way longer than that.
Moreover, do not forget that you should not have too much rest even if you’re not short of time. It obviously depends on the type of exercise and your goals. But generally, too much resting time is sometimes the reason why you do not see any gains for a long time.
So, the point is – it is very easy to “accidentally” and involuntarily spend longer in the gym as long as you’re scrolling through social media or having a chat with someone else between sets. Nonetheless, if you’re going to set a timer and rest for a predetermined amount of time, you know that you are not wasting your time. Therefore, you yield the most results in a short amount of time.
- NOTE: For most exercises – 45-90 seconds of rest is actually a lot of time to recover before going on again. Rarely do you need any longer. It depends on the goals, exercise type, weights, and so on and so forth. But even then, you may want to avoid those exercises that require a longer time to rest to keep going when you’re in a rush.
Moreover…
It is important to understand that if you’re short of time, you should take the most out of your workout as fast as possible. Nonetheless, I do not recommend following the “short workout” plan forever. When you’re working in a rush, you may not hit all the targets, and may not work out until failure, which is very important to see those muscles grow.
So, follow these workout tips when you’re short of time. If you typically have enough time to spend in the gym in order to make the progress that you’re looking for, it could be more effective (depending on some factors). Nonetheless, once in a while when you’re short of time, you need to learn ways to condense your routine in order to get the most out of your time.
Arms Workout Example When In A Rush
In the end, I am going to share a sample workout below. This workout should take you less than one hour to complete, but it is going to greatly help build up gains in terms of muscle and strength.
For example, arms and shoulders are two different muscle groups that are actually very well suited for being time effective. In about 45 minutes or so you can have your arms “dead”. Moreover – you should know that most of these exercises below use dumbbells, which means that you could easily change between workouts. In addition to that, arm and shoulder exercises do not tend to require any set-up. This means that you could very easily stick them in quickly. Very important – keep your rest time between sets under 90 seconds!
- Start with a Superset: Seated Dumbbell Shoulder Press and Lateral Raise: 3×6+12
- While you still have energy perform another superset: Front Plate Raise and Face Pull: 2×12+12
- Continue with: Seated Dumbbell Curl: 3×8
- Next: Dumbbell Overhead Triceps Extension: 3×8
- While you “rested” with previous exercises – end your workout with another superset: Incline Hammer Curl and Triceps Kickback: 2×12+12
In The End: Workout Tips
Absolutely any professional bodybuilding competitor is going to agree that bodybuilding is a very slow burn. Regardless if you use anabolic steroids or not. Whereas they can greatly help you speed up your process and break through plateaus, gains still do not come overnight!
Nevertheless, this does not mean that your workouts always need to be marathons! There are times when you have to spring and you are going to get those gains in a much shorter period of time. After all, a sprint is much better than nothing at all.
While it’s still important to have marathons, you can always combine them with sprints. This will all be very helpful to achieve your goals as fast as possible. Moreover, luckily, thanks to all the workout tips that I shared here, you are going to be able to make some very serious gains, getting closer to your goals, even when having a shorter training session.
Another Workout Tip:
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