Workouts for busy people are specifically focussed on being time efficient as the people they’re designed for often have very little spare time. Unfortunately, what should be their strength is often the thing which makes them completely useless!
The reason is, the people who put them together try to push the boundaries of time so much that they end up short-changing the effectiveness of the workout itself.
So whilst you don’t need to spend hours everyday working out, try to push the limits too far and you won’t be able to get an effective workout done.
For busy people this is a mortal sin. After all, the time investment demands results so completely wasting their time isn’t good enough.
In this article we’ll take a look at time-efficient workout strategies which busy people can use to get maximum results in minimum time!
4 minute workouts based on the Tabata studies are popular and whilst it’s true the studies did show great results in just four minutes there’s a problem….
99% of people can’t work hard enough to actually do Tabata
And while their workout will be intense, it’ll be more like high intensity interval training (HIIT) which won’t get the job done in just 4 minutes.
Realistically, you need at least 30 minutes. This will allow you to maintain strength by giving you a proper warm up and adequate rest between sets.
Compound exercises are going to deliver the most “bang for your buck” as they work multiple muscles at once.
For this reason you should make these the focus of your workouts and drop isolation exercises as much as possible.
The choice is obvious, work one muscle at a time with a lighter load or work multiple muscles at the same time with heavier loads.
Here are the best exercises:
The most important 3 exercises
Other Key Exercises
You’ll note that I didn’t include direct bicep training, this is intentional. Doing weighted chin ups with a weighted belt around your waist and rowing exercises work your biceps more than enough.
Don’t waste time doing more work, muscle growth and muscle maintenance is the result of intensity (e.g. weight on the bar) not the volume of work you do.
So how do you use these exercises in a workout that gets the job done in just two sub-30 minute workouts per week?
Here’s a template I would use:
Bench Press – 2 Sets of 6 reps – rest 3 minutes between sets
One Arm Dumbbell Row – 2 sets of 8 reps – rest 2 minutes between sets
Weighted Tricep Dips – 2 sets of 6 reps – rest 2 minutes between rest
Squats – 2 sets of 6 reps – rest 3 minutes between sets
Deadlift – 2 sets of 6 reps – rest 3 minutes between sets
Chin/Pull Ups – 2 sets of 8 reps – rest 3 minutes between sets
The workout is simply the tool, how hard you work and your overall progression dictates the results you’ll get.
To ensure you get the best possible results here’s what you need to do:
Use these tips and strategies to ensure that any workout you do delivers the results you need as quickly as possible. If your workout has you lifting lighter weights with isolation exercises you’re likely to be wasting your time.
Focus on the heavier, strength training exercises and get more done in less time. Ensure you’re diet is set up accurately and the 80/20 principle of effort to work will be reversed!
You’ll be able to reap 80% of the benefits from just 20% of the effort and as a busy person myself there’s nothing more you can ask for!
Skye Khilji is the editor of Free Workout Plans For Busy People, home of workouts that work around YOUR busy life!