30-minute workout routine – in case you’re in a hurry

30-minute workout routine – in case you’re in a hurry

18-08-2015
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If a short period looms ahead of you during which your time to workout would be limited, you can maintain your form with this compact, 3 workouts-a-week program, or you can even introduce some variety into your routines.

Not for beginners!

This routine is composed so that you can do it in 30 minutes – it’s super intense, and you need virtually no rest. This requires you to have a certain level of skills, so if you are not more than a few months into workouts, this program is not meant for you. So this is about the most important exercises, and every muscle gets worked 2 or 3 times a week. It sounds too many at first, but you’ll see that volume is not that important: you need to hit all your muscles real hard with 1 exercise in the shortest possible time.

30-minute workout

It might look entangled at first, but as soon as you get the bigger picture, it’ll be all right. We implement the classic BB principles with drop sets included so that there are no rest times between sets on the first two days.

Three times a week? But please...!

Yes indeed, everything gets worked 2 or 3 times – just as we mentioned earlier. Once would be sufficient (like we always say) provided that you target and grind all your muscles hard. This time you should do things in a slightly different way. It is going to hurt, but not too much, so that your regeneration would be not affected.

No secrets: it is about full-body workout, so let’s see the exercises!

Monday

  • Bench presses / Inclined bench press 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep pressing until failure.
  • Front lat cable pull-downs 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep pulling down until failure.
  • Lateral raises 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep repeating until failure.
  • Barbell biceps curls 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep repeating until failure.
  • Triceps cable pushdowns 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep repeating until failure.
  • Leg extensions 10 reps, 12 reps, then decrease the weight so that you can do at least 14 reps, and keep repeating until failure.
  • Standing calf raises 20 reps, then do the next set until failure.

Sounds like thin air, right? Two “real” work sets per exercise... but also note that there is no rest between them, you always decrease weights in each set, and in the third set you do as many reps as you can! This should be at least 14 reps, but don’t stop until you are dead beat. So no rest – just between the exercises, and that should be 2 minutes at maximum.

Two “real” work sets per exercise...

If you run out of breath, you might need to let go of your ego, and decrease the weights, but do not forget that you have 30 minutes to workout, and no more. The other two workout days are similar in their structure.

Wednesday

  • Inclined flyes 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • One-arm dumbbell rows 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • Upright cable rows 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • Hammer curls 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • Triceps extensions 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • Leg curls 10 reps, 12 reps, then decrease the weights, and keep repeating until failure (as described above).
  • Seated calf raises 20 reps, 20 reps

Friday

This day is very different both in terms of rep counts and intensity. Choose a weight that makes the move hard, but does not compromise the form. You don’t do sets, but series – meaning that you use the very same weight for every series. The rest time might be a problem when squatting, so you should choose a weight that would not make you run out of breath – there is no point as you have only 30 minutes for the entire workout.

You don’t do sets, but series – meaning that you use the very same weight for every series.

The point is to have the previous, high rep count stimuli followed by the final day with series of “normal” weight work, so you would not trim your muscles with the work-to-failure method. Your muscles are exposed to mixed impulses, so if you observe the usual things (food, correct use of supplements, and sufficient rests between workouts), then this program is a fine basis to maintain your form, but can also be a nice, 1 or 2 week detour from monotonous programs.

Squats 10, 10, 10

Cable rows 10, 10, 10

Bent-over lateral raises 10, 10, 10

Barbell biceps curls (reverse grip) 10, 10, 10

Triceps extensions 10, 10, 10

Stiff-legged deadlifts 10, 10, 10

Leg raises optional

If your schedule allows it, include some aerobic training, or some other kind of extra activity that requires no hard muscle work – it would be an effective addition. No big deal, it is a pretty simple program that can really be finished in 30 minutes, so you can save a lot of time. So if you are in a ‘busier than usual’ period of your life, do give it a try!



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