How to train when you have no time

Author: Mikhail Ziborov - author of the site makefitness.pro.
2020-10-15

Today, for various reasons, we cannot dedicate much time to anything other than work. Some have 2-3 jobs, and amid all this, they still need to manage to stay beautiful and healthy (as Stanislav Lindover said: “Sick people are of no use to anyone”). And physical activity is already 50% of your health, as Boris Tsatsulin claims.

In this material, you will learn how to save time using:
1. Supersets.
2. Circuit training (split and full body).
3. Intense but short training sessions.
4. Separate exercises throughout the day.

Supersets - Time-saving with a high training volume

Supersets involve performing exercises one after the other consecutively. That is, you do 1 set of the first exercise, immediately without rest, followed by 1 set of the second exercise and, if desired, 1 set of the third exercise. Only after all this superset do you take a rest of 2-3 minutes. In simpler terms, we save time on rest periods between sets.

If earlier we would have needed a certain amount of time to complete these three exercises, now it takes much less. One point: divide these exercises into different muscle groups (for example, chest, legs, and back). While one group works, the other rests.

In just 45 minutes, you can work all the major muscle groups, and if you have 3 such workouts a week, you can train your whole body in a weekly cycle. Some people even manage it in half an hour!

Circuit Training - Full training with time savings

Circuit training can be structured either as a split system (split - to divide) or as a full-body workout.

Split refers to when you separate the muscle zones being trained. A classic split involves training the chest and triceps in one session, the back and biceps in another, and legs and shoulders in the next. According to circuit training, you should do:
- the first set of the first exercise (for example, bench press);
- the first set of the second exercise (dips);
- the first set of the third exercise (incline dumbbell press);
- the second set of the first exercise;
- the second set of the second;
- etc., until you complete the entire volume.

Important points: the rest between exercises should be minimal (up to 30 seconds) or even absent; the weight of the loads should be light or close to medium (50-55%); exercises without weights should not be done to failure.

Full body training is when you work your entire body in one session. Basic compound exercises are usually used to engage the maximum number of muscles (bench presses, weighted squats, deadlifts, pull-ups, and push-ups).

The principle of operation is very similar to the split: you perform all exercises with one set until you complete a round (that’s why it’s called circuit training). You can rest between rounds for no more than 1 minute. Then you perform the second round, and so on. In one such session, you can work from head to toe while saving time.

Important points: the weight of the loads should still be light or close to medium (50-55%); if rest is required between exercises, take it, but this will extend the workout time; assess your capabilities adequately and choose the number of repetitions for each set appropriately.

Intensive, but short training without rest

Such workouts can easily fit into 15-30 minutes while working all the way from head to toe and significantly fatiguing yourself. These workouts closely resemble the well-known Tabata protocol, where in 10-15 minutes you can train the musculoskeletal system, respiratory and cardiovascular systems, as well as strength, endurance, speed, coordination, etc. You can find examples of workouts in the videos below:

Other intense workouts are available on our YouTube channel MAKEFITNESS.PRO, as well as on our SITE!

Short but frequent workouts or separate exercises

The essence here is that you do exercises when you can and in the conditions where you can. Do you have 10 minutes during work? Great! You have push-ups, reverse push-ups, abs exercises, planks, squats, etc. You can find exercises that can be done anywhere HERE - https://makefitness.pro/upragnenia/!

Such workouts can be performed several times a day (during moments when you have time). If you are a beginner, this type of training will be quite effective for you! Bodyweight exercises are what even gym-goers start with.

If you want additional resistance, you can purchase resistance bands, expander bands and train with them (at work, at home). Bands can be a great aid for further growth while saving time. You can find exercises with bands via the links: