How to Build an Efficient Workout With Weights
As we move through life, there always seems to be less and less time and a much smaller window to squeeze workouts in. With kids and a growing family, that window of available time is even smaller.
That said, Joiner is a firm believer that one minute of exercise is better than no minutes, so even if you only have 20 to 30 minutes, get something done with that time. Through a lot of trial and error, he's learned to really maximize his time into intense superset-style workouts, which means, there is never a rest set. "My heart rate stays at 140-plus bpm the entire workout," he says.
Here is an example of how he builds an efficient workout that can fit into even the smallest window of time.
Once you have warmed up, aim for a slightly higher rep count of 12 to 14 for each exercise.
You're going to superset that muscle group with a secondary muscle group. For example, without rest begin with:
- Bench Press (chest): one set of 14 reps on the bench
- Straight Bar Curls (arms): one set of 14 reps
Note: If you want to add a core exercise, give Shotgun Ab Crunches a try. Do 30 reps after the second exercise, which makes this a tri-set. Repeat for as many rounds as time allows.
You will only have a very short amount of rest to move to the next exercise. Joiner says this shortened rest forces you to recover more quickly and will effectively turn the 25 minutes you have available for working out into a heart-pumping, muscle-building superset.
The key is to push to a higher rep count with an immediate superset of a different muscle group all while continuing to keep a very short rest time.
Joiner's Top Five Core Exercises
Whether you're hauling debris around the yard, giving a piggyback ride to one of your kids or just trying to get through the day without any low back pain, having a strong core will help you get the job done.
And while you might understand the importance of training your abdominal muscles, you may not know exactly how you should go about doing it.
Fortunately, Joiner put together this routine of his five favorite core exercises that you can do as a stand-alone workout or as an addition to one of your strength-training or cardio sessions.
Recommended reps for each exercise: Repeat until failure. Begin by aiming for five reps to start, then work your way up to 10, 20, 30 and so on.
Recommended sets: three sets
1. Core Floor V-Ups
Lying on your back, extend your legs out straight and your arms overhead. Use your abs to initiate the movement and lift your toes and fingertips to raise up, creating a v-shape with your body. Be sure to get your lower back off the floor. Return to the starting position.
2. Core Floor Shotguns
Extend your legs out straight and your arms overhead. Use your abs to initiate and lift your toes and fingertips to crunch up with your knees bent. Be sure to get your lower back off the floor, then return to the starting position.
3. Roman Chair Knee Lifts
Begin with your legs down straight and your elbows resting on the pads. Use your abs to initiate and lift your knees slowly to a crunch before slowly lowering your legs back down. Be sure to keep your lower back flat to the pad.
4. Decline Bench Crunch
From the bottom position extend your arms straight above your head, reaching for the ceiling. Use your abs to initiate, and lift your torso up and reach high, then lower back down slowly. Be sure to get your lower back off the bench when you reach and lift up.
5. Ab Bench Medicine Ball
Start at the top of the ab bench (decline bench) and slowly lower with the medicine ball extended to one side, aiming to touch the floor. Pause at the bottom, then use your abs to initiate lifting back up to a crunch. Alternate sides. Be sure to get your lower back off the bench when crunching up.
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