Lack of time is no longer an excuse! 6 tips to shorten the length of your workout

Do you also sometimes skip a workout because you have too much on your plate and you think you wouldn't be able to work out without stress and in a way that would make you happy? Do you want to go for a workout on your lunch break, but are worried that you won't get an adequate workout due to lack of time? Do you take the lack of time as an excuse not to go because you wouldn't get a proper workout anyway? Then watch out! In today's article, we're going to give you some tips on how to shorten your workout time but still maintain a good intensity, so that even in a much shorter time you can give your body a good workout and get solid results.

Theoretical window - how long should a workout ideally last?

The length of both strength and endurance training should depend on your fitness level and your goals. For example, if your primary goal is weight loss, then it is most important to focus on proper caloric intake and the right combination of strength and cardio training. However, your workouts don't have to be particularly long to be effective. For example, a HIIT like this will shoot your metabolism up pretty high, and yet you only need 20 minutes, and because it has a significant after-burn effect, the higher burning effect will last even after the workout is over. Even shorter workouts can yield maximum results if you can apply them effectively and with enough intensity. No, you really don't have to spend hours in the gym to get results. But now to the main point...

6 tips to shorten the length of your workouts

1. Incorporate supersets

One of the easiest ways to reduce your workout time while still getting a good workout is to use superseries. Superseries are a training technique in which you perform two different exercises immediately after each other, with no pause in between. You can use them to train one part (for example, squats and lunges) or to train opposite parts, i.e. antagonistic training - for example, one exercise for the back, one for the chest, or the popular biceps + triceps combo. This method is very advantageous because while you are loading one part, the other one is resting, but at the same time you have cut important minutes, compared to if you had performed the exercises sequentially without superseries.

In order to reduce the time needed to pause between exercises, prepare the equipment well in advance or set up the machine correctly so that you are then able to just move from one point to the next without much delay. Ideally, have everything you need ready to go, so you're not frantically running around the gym like the moment you choose the machine at the other end of the gym for a superset. Also, always choose the right weight so you can perform the optimal number of reps needed to meet your training goals. Pay attention to which exercises you choose for each other's superseries. For example, superseries are a great training method for arm exercises - put a rope on the top pulley to work your triceps, and a straight bar on the bottom pulley for biceps lifts. Incorporating supersets into your training routine kills two birds with one stone - by shortening the pauses between exercises, you'll save a good few minutes, plus you'll get a serious boost in intensity!

2. Focus on complex exercises

If you want to train your body properly and with minimal time, your workouts should consist mainly of complex exercises, which involve several muscle groups at once and are therefore more demanding than isolated exercises. Just pick 3-5 complex exercises and we guarantee that you will be completely exhausted after your workout. Most likely, everyone has some such exercise in their training plan, as most basic exercises are considered to be complex exercises. Let's give some example to understand it better. For example, the squat - The squat primarily engages the quadriceps, but proper technique requires you to engage your midsection, hamstrings, gluteal muscles and calves as well. It is the multi-functional nature that makes squats an excellent component of almost any workout. Other examples include push-ups, bench presses, or push-ups. Comprehensive exercises are also more challenging than isolated exercises, so you'll burn even more calories with them.

3. Shorten the breaks between each series!

One of the main reasons why workouts usually take too much time is the fact that exercisers take unnecessarily long breaks between sets, which can make the workout really long. But how long should the optimal rest period between sets be? If you're not exactly doing supersets, you can follow the calming heart rate, or simply measure out about 30 seconds. For beginners, it's preferable to follow your heart rate - wait until your heart rate has calmed down a bit after doing a set (it doesn't have to be to complete rest), and then do the next repetition. As you shorten the pauses between sets, your workout will shorten significantly.

In fact, if you plan on resting for up to one minute, that time will usually stretch out a bit more and you can essentially double your workout time because of it. On the other hand, you certainly don't have to rush out and do the whole workout in one go. Choose shorter breaks, but definitely do them.

4. Try to challenge your muscles with crash sets.

Now let's introduce another training technique, which is dropped sets. The point of it is basically a pyramid of sorts - you start with the heaviest weight and fewer reps, decrease the load and add reps in each successive set, and finish with a low weight and a high number of reps. For an example, it might look like this:

1. a set with a weight you are able to do 4-6 reps with.
2. A set with a weight you can do 6-8 reps with.
3. A set with a weight you are able to do 8-10 reps with.
4. A series, hand weights, with which you are able to do 10-12 reps.
5. for the last series, take a weight you can do 12-15 reps with and fatigue the muscle.

Drop sets are a great way to build muscle and keep it busy, which will lead to hypertrophy (muscle growth). By continually lowering the weight while performing drop sets, you are loading different muscle fibres, which will help you to fully maximise the load on the muscle. It's also important to remember that you shouldn't have any extended downtime or rest breaks between sets, but work out the entire drop set in practically one go. All of these factors are positive for achieving faster muscle growth in minimal time.

5. Long cardio on the belt? Try HIIT instead!

If you're looking for a way to make long cardio at a constant load fun and somehow shorten it, we have a solution for you! Try HIIT, a high-intensity interval training that will drive your heart rate through the roof, and the key? You only need a generous maximum of 20 minutes. The principle of HIIT is that you alternate intervals of maximum intensity (for example, sprinting at maximum for 20 seconds) with intervals of lower intensity (so, for example, 30 seconds of lighter lunges). This will cause a very substantial increase in heart rate and kick your metabolism into high gear, so you'll burn a solid amount of calories.

But the best is yet to come. You really only need 20 minutes to get a good workout in, burn a bunch of calories and feel good, but what's more, HIIT keeps your burn going at full speed for many hours after the workout is over. HIIT is actually one of the physical activities that has the biggest after-burn effect, i.e. your metabolism continues to run faster after you're done than it does after running at a consistent pace for a long time, during which you burn a lot of calories, but you don't continue to burn as much after you're done as you would with HIIT or strength training. That's great, right? HIIT is actually a very effective way to burn a tremendous amount of calories, not only through the workout itself, but it also has a significant after-burn effect, which leads to more calorie burning for hours after you finish your workout. Plus, you can do HIIT in a myriad of ways - running, jumping rope, burpees and plenty more, so you'll never get bored.

6. Increase the intensity of your workouts.

Increasing the intensity of your workouts is one of the easiest ways to get a good workout in a short time. The best way to increase intensity is either by shortening the pauses between exercises, as we discussed above, adding super or drop sets, or simply by adding more weight. If we're talking cardio, skip the boring walking on the treadmill and incorporate HIIT. By increasing the intensity you'll get the most out of your workout in less time, which is absolutely ideal for our situation. It's also a great way to promote fat burning or muscle building depending on what the primary goal of your workout is.

What to take away from the article?

Lack of time is no excuse either! With our tips, you'll be able to pull off a proper workout in the minimum amount of time, so you don't have to worry about your lunch break not being long enough for a proper workout, for example. You can try to work on your intensity by including super or dropped sets, do 20 minutes of HIIT instead of constant-load cardio, and play around with the composition of your workouts. In short, find a style of exercise that suits you best, even when it comes to shortening your workouts. In the fitness world, there is no one-size-fits-all right way that works for everyone. What works for you may not work for others and vice versa. Applying different routines than fit others because they work for you doesn't mean it's wrong, quite the opposite. It depends on your subjective feeling.

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/
https://sci-fit.net/drop-set/
https://pubmed.ncbi.nlm.nih.gov/17101527/
https://www.ncbi.nlm.nih.gov/pubmed/25459232
https://www.ncbi.nlm.nih.gov/pubmed/20739722