It's one of the most common excuses for those who struggle to maintain their fitness. But don't we all have 24 hours in a day? How is it that some can make it to the gym and others can't?
We're all busy. It's not a matter of time; it's a matter of priorities.
People are often pressed for time, so spending more than an hour in the gym is far from ideal. Believe it or not, though, you don't need that much time.
There are a number of time-efficient training options out there. One that's known to effectively burn fat, build muscle and deliver results is superset training.
Common Supersets
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Simply put, supersets are performing two movements back-to-back with very little rest.
Workout Routine
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1. Complete movements A1 and A2 for 4 rounds at 5 reps each. Take minimal rest between movements, 30 seconds of rest between sets, and two minutes of rest after you complete the fourth round.
2. Complete movements B1 and B2 for 4 rounds at 8 reps each. Take minimal rest between movements, 30 seconds rest between sets, and two minutes of rest after you complete the fourth round.
3. Complete movements C1 and C2 for 4 rounds of 15 seconds of sprints followed by 45 seconds of carries. Take minimal rest between movements and 60 seconds of rest between sets.
Deadlifts
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Begin in a hip-width stance with the bar close to your shins. Push your hips back, reach down to grab the bar and focus on maintaining a neutral spine. Think about keeping your butt down and your chest up.
Brace your entire body and begin to pull up the bar. Keep your arms straight throughout the movement, and keep the bar close to the body as you actively squeeze your glutes. Pull the hips through and stand up tall.
Box Jumps
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To initiate the movement, bend your knees and hips into a quarter-squat position. Rapidly throw your arms down and explode up by extending your ankles, knees and hips. You will dynamically throw your arms up as you jump.
Focus on landing softly and absorbing the landing with your muscles, not just your joints. Step down one foot at a time to return to the starting position.
Pull-Ups
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When performing your pull-ups, think of pulling the bar down to you. Drive your elbows down and back as you bring your chest toward the bar.
Resist the urge to kick your legs in to help yourself up. At the bottom of the movement, you want your arms to be fully extended without losing shoulder joint integrity.
Push-Ups
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Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart and your fingers slightly pointed out (about 20 degrees). Your elbows should come out around 45 degrees relative to your body, and you should maintain a neutral spine position throughout the exercise.
Brace your abs, squeeze your glutes and lower your body as one unit under control. Push yourself back up to the starting position to complete one rep.
Sprints
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Keep a slight forward body lean and don't break at the hips. Drive off the balls of the feet and keep a neutral spine with your eyes fixed a few feet in front of you. Make sure to pump your arms to incorporate your upper body.
Heavy Carries
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Heavy carries might be one of the best-kept secrets, as there's great carryover to foundational lifts. Squats, deadlifts and presses all require a tight and braced core, which is exactly what the carry works on. Think of it as a standing, weighted and moving plank.
Grab a pair of dumbbells or kettlebells and keep them close to your body. Keep your torso braced and your posture upright, and begin walking.
Note: The weight you should use will vary greatly depending on your strength and experience. Beginners should use between 30- to 50-pound weights and adjust accordingly.
Doug Balzarini
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Doug Balzarini is a personal trainer, fitness writer and creator of DB Strength. He's currently offering his services in Beverly, Mass., at Iron Village Strength & Conditioning.
Doug has several certifications, ranging from MMA to CrossFit. You can find out more on his website, DBstrength.com.
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