Essentials - thirty minute routine suggestions.

  • Posted by a hidden member.
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    Mar 13, 2015 11:30 AM GMT
    There are stretches where I might only be able to fit in thirty minutes of strength/weight training about three times a week. I am interested to hear advice on routines that will hit all the major muscle groups and keep me in shape with this limited time. Thanks!
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    Mar 16, 2015 10:27 AM GMT
    For my body I find that a workout consisting of:
    Clean and press, deadlift, flat bench press, and incline sit-ups does me well. I end all of this with sets of muscle ups and dips until I am unable to meet my rep goals of 10 and 15 respectively.
    Just my in-a-pinch workout.

    Of course this is all dependent on barbell and plates. I can kick my own ass with a tractor tire and kettle bell but I do not choose this immediately.
  • Posted by a hidden member.
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    Mar 27, 2015 1:49 AM GMT
    Jacking off.

    Oh wait, I thought you said thirty seconds.
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    Mar 29, 2015 11:53 PM GMT
    During those stints I like Jim Wendler's "Effective Training for Busy Men", the A/B routine.

    Of course, you alternate between the two workouts through the week, but you can create a third if you like. The workouts focus on two compound lifts and assistance work, and usually take about 45 minutes to complete.

    You can shave off time by limiting your work sets to maybe two or three, and by watching rest periods. The duration includes warm-up sets, but because the CNS is already primed when you get to it, the second exercise will require fewer warm-up sets than the first. But really, it is assistance work that can eat up time. So try to find a balance when programming.

    I also save time by moving recovery work to an "off" day where it's not a big deal to set aside ten or fifteen minutes. Stretching and soft tissue work is easily done at home, and I never felt it hurt my training when I didn't do it on the actual day I lifted.

    One drawback is you're repeatedly training the same movement patterns. An occasional week off is good, so are variations of movements from one mesocycle to another. (E.g., switching from back squats to front squats.)
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    Mar 30, 2015 7:06 AM GMT
    Thanks! Some great advice--
  • MikemikeMike

    Posts: 6932

    Apr 01, 2015 10:56 AM GMT
    If you only have 30 mins do HIIT. It works more muscles at once and can boost your metabolismicon_idea.gif
  • ImBlackYall

    Posts: 23

    Jul 08, 2015 6:17 PM GMT
    Heavy battle jump rope
    Pull ups
    Chin ups
    Incline dumbbell press
    Trap bar deadlift/regular deadlift
    Reverse dumbbell lunges
    Barbell step ups
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    Jul 15, 2015 5:15 AM GMT
    If I am short on time, I'd attend a Pilates or TRX class. But left on my own, I'd take up to 50-90 minutes to leisurely go through my workout at a gym.