How to Design an Effective Quick Workout

I spend a lot of time on this website talking about quick workouts. It’s time to give you guys a primer on how to design such a workout:

Step One: How long will the workout last?

• Determine how long you want the workout to last and make that your time period or TP. You can choose a TP of 20 minutes, 10 minutes, or even 5 minutes. But be careful. The shorter the TP, the more intense the workout will be.

Step Two: Choose your Exercises

• Use the following video to decide which exercises you wish to use.

Step Three: Organize your Exercises

• Use the following table to determine how many repetitions you should perform per workout:

Table 1:

Step Four: Put it all together

Here is a sample 10 minute workout with the goal of General Fitness:

Maximum rounds in 10 minutes of:

Pullups 8 reps
Pushups 14 reps
Bodyweight Squat 20 Reps

Wait a sec, how did you come up with that workout?

The truth is, there is a certain amount of creativity and experience involved in designing quick workouts. What I did in the above workout was put together a triset, or three exercises back to back without rest.

• The goal is to perform as many rounds, or sets of the workout as possible in 10 minutes, without rest. If your goal was to increase strength, then you would still use a 10 minute time frame (or any other time frame, depending on your schedule).
• The exercises you choose will need to be difficult. Remember, for strength you need to be working in the 1-8 rep range. It is suggested you use some for of exterior resistance if you are unable to or do not wish to perform more difficult bodyweight exercises.
• It is also suggested that you take some rest, at least 60 seconds, between each set.

BONUS TIP:

Forget the Cardio

Most trainees spend too much time on distance or steady state cardio, especially while trying to lose fat. Cardio is just one tool in the battle against fat, but not a necessary one. If you replace your hour-long cardio sessions with short 10-15 minutes of intense exercise, you will save an enormous amount of time and may even achieve better and faster results. Here are some articles for more info on this topic:

• Fat Loss without Cardio
• Three Methods to Help End your Cardio Rut!

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