Training

Quickie Workouts

Sometimes life just gets too busy and you find yourself short on time. But for those of us who really love our time in the gym this is a big problem. We need to get some sort of workout in. Luckily there are some great quickie routines that will pack enough bite to satisfy the workout bug.

These routines are also great for a change of pace day when things are getting stale. The design is based around having only 30 minutes to workout. So you need to get in, get done, and get gone quickly! Now for all of these workouts you will get out what you put in. They are designed around high intensity. Because you are so short on time you need to be focused and not mess around.

Quick Workoutsquickie workouts

Workout 1 – Squats

  • Warm-up with 5 minutes of light cardio followed by a few minutes of stretching. You can use a squat rack or Smith machine for this series.
  • Set 1 – 20 Reps with Bar
  • Set 2 – 12 Reps at 50% maximum
  • Set 3 – 6 Reps at 75% maximum
  • Set 4 – 4 Reps at 80% maximum
  • Set 5 – 20 Reps at 50% maximum
  • Cool-down with 5 minutes of cardio

Workout 2 – Supersets

  • Warm-up with 5 minutes of light cardio followed by a few minutes of stretching
  • Superset 3 sets of Chin-ups and Dips doing as many reps as possible and taking a 1 minute break between exercises
  • Superset 3 sets of Dumbbell Lunges with Dumbbell Dead lifts with a target goal of 12 reps while taking a 1 minute break between exercises
  • Cool-down with 5 minutes of cardio

Workout 3 – Bodyweight

  • This is a great outdoor circuit that works while on vacation. Walk for a few minutes to warm-up then complete circuits of the following 4 exercises for 20 minutes resting a minute or two between circuits.
  • 50 Yard Dash (approx.)
  • 20 Push-ups
  • 20 Jumping Jacks
  • 20 Squat Thrusts
  • Cool down 5 minutes of walking

Workout 4 – Interval Cardio

  • For this you need a treadmill. Start with a 5 minute walking warm-up.
  • Light jog for 3 minutes
  • Run as fast as possible for 2 minutes
  • Walking for 5 minutes
  • Increase inclination to 4 or 6
  • Light jog for 2 minutes
  • Run as fast as possible for 1 minute
  • Walk for 5 minutes
  • Reduce incline to 0 and cool-down for 5 minutes

Summary

Sometimes life happens. But instead of getting frustrated that you can’t follow your normal routine use it as an opportunity to try something different. These short workouts are not easy unless you let them be easy. If you push yourself than a short, intense workout can easily be just as difficult as your normal workload. Plus variety is the spice of life in the world of fitness. So dive right in next time you find yourself short on workout time.