Working Out On a Time Crunch.

How do we exercise when we don't have much time? A full time job, kids, groceries.... Netflix. Yes, a lot of times, exercise tends to take a back seat in life simply due to our other responsibilities. However, this doesn't mean we can't get in some quality exercise within a time restricted window so long as we are open to making a few tweaks. So... With that being said, are you ready to sweat sooner than you otherwise would have? I know I am so lets get this crackin'.

Working Out on A Time Crunch

How to Get it Done

Tip 1 - Utilize "Antagonist" Super-Sets With Shorter Breaks In Between.

If you have less time to workout, utilizing antagonist super sets is an effective method to implement. This means incorporating various pushing and pulling type movements one after the other with relatively short rest breaks in between each set (for example: a bench press paired with row). This, in turn, will help maximize your workout efficiency without completely sacrificing your workout quality as well.

For lower body, a squat and hip hinge pattern can also work when done in the same fashion, but isolation exercises can also be effective. Closed chain leg exercises, which require the use of multiple joints like in a barbell back squat, can sometimes take much longer to warm up for. Therefore, utilizing isolation exercises on your leg day (like in the case of a leg extension paired with a hamstring curl), may also be a reasonable option given their less complex nature .

For an upper body day, here's a routine that you can try:

Push-up or any press variation. 5 x 10. RIR 2 on the first set.
Pull up or lat pull down/row variation. 5 x 6-12. RIR 2 on the first set

Rest between sets: 30-60 seconds.

RIR, or reps in reserve (how many more reps you can complete until failure), will decrease toward the final sets but try to keep each set consistent with the first in terms of your rep count (in other words - the reps should feel harder as you get toward the end of your workout). If time permits, add in some accessory work like curls, triceps extensions, abs, or whatever you fancy in the allotted time.

Tip 2 - Do Less Total Exercises.

Doing less total exercises is another great way to maximize your workout within that given session as switching between multiple exercises can sometimes eat up a lot of time. Both from a warm up perspective, and just waiting for the machine/equipment to become available.

On the contrary, it's not always necessary to have a ton of exercises in a single workout as 1 compound movement for one specific body region can provide a necessary stimulus for the results you're after. For example, instead of cramming in 2 leg exercises, stick with just one heavy compound movement but add in some more working sets. This might end up being 6 sets of squats instead of "3 sets of 2 different exercises" for example. You can increase how many reps per set you do during this single exercise as well in order to walk away with not only a great workout, but a pretty decent cardiovascular workout as well.

Tip 3 - Get Specific With Your Warm Ups.

Warming up is important, but it can sometimes be overdone. When time is a limiting factor, and you know you need to focus, being more mindful of how you warm up/cool down is a great way to become more efficient in gym.

Quarantine handstands yet again. Visiting home in Michigan.

For example, when training your upper body, doing a shorter general warm up on the treadmill can be implemented while focusing more on your first weighted exercise. So if you tend to spend 10 minutes on the treadmill, cut that down to maybe 3 or 4 minutes while using the remainder of that time to focus on your stretching (both dynamic and static) & light prehabilition if you prefer.

Dynamic stretching, which involves stretching the muscle via a controlled motion without an end hold (think leg swings, arm circles, a lunge with a twist at the trunk, neck rolls, wrist rolls), can take priority in the remainder of your warm up, while static stretching, which involves holding the muscle in a fixed position, can be done to a much lesser extent for performance purposes. This way, you can maximize your time while preventing injury without going overkill on unnecessary movements. Static stretching, for the record, can be emphasized either after your workout or at other times of the day.

Here's a warm up template that might help you in future workouts:

1. Brisk walk, run, or bike for 3-4 minutes.

Heart rate low/moderate.
- 130-155 BPM

2. Joint Warm Up & Stretching - Full Body

Neck rolls, side to side. Slow and controlled with a brief pause on each side. See here
Shoulder rolls, forward and back. Slow and controlled while emphasizing the thoracic, shoulder, and scapular motions. See here
Wrist rolls.
Knee rolls (you'll get some motion in the ankles as well - see here)
Trunk twists, letting arms swing freely side to side.
Band pull apart for the shoulders and upper body. See here
Tailor pose. Gently pushing knees down for a nice stretch. Let knees relax after a few breaths. 8 pushes total.
Deep squat hold. Rock back and forth at the bottom of a squat, pushing the knees/legs out and back to get a good stretch around the hip. Overtime, practice rotating and brining one arm up in the air to stretch and mobilize the lower back. See here.
Leg swings/Arm circles.
Gentle static stretching on specific tight areas.

3. Begin warm up sets for first exercise.

Tip 4 - Cut Out Cardio.

Yes, you don't have to do traditional cardio if your incorporating shorter rest intervals like in Tip #1. You also don't have to include cardio if you're regularly performing intense weighted movements like heavy squats, presses, or dead lifts (these will leave you gasping for air!!). Now, this doesn't mean cardio isn't important or doesn't help you in any respect (it certainly can), but if your cardio is done at such a low intensity without any intention behind it, it may not matter if you simply cut it out for the sake of time.

As an alternative, you can increase your daily activity when time permits by doing things you particularly enjoy (or by just making it an effort to get up and move more). This can include hiking, a sporting activities on the weekend, or just something fun with the family or friends. This can potentially lead to more calories burned as well which is an added bonus as it's more enjoyable to do.

If cardio is a non-negotiable for you and is apart of your general exercise plan, then you can also increase your cardio intensity within the given amount of time. This can be done via a consistent effort at a certain percentage of your maximum heart rate or perhaps done via more intense sprint intervals, alternating between higher and lower intensity efforts (such as on a bike, elliptical, or with battle ropes). Another option is to wake up early and "knock it out" before any weight lifting is done. This option is a little more extreme but is still an option for you to try. In general, this one can be a little tricky as endurance requires more time spent doing the actual activity, but if your cardio is more for a general health purpose, these tips can still be effective.