Time saving exercises

Sometimes making time to train can be difficult and even if you can spare it, you’re left with a limited time to get a quick workout in. In order to maximise this time, you’ll need to put together a workout in advance that will push you hard enough during that time to make sure your workout is worthwhile.

Below we have compiled a list of exercises that work multiple muscle groups to ensure you work enough muscles to have a worthwhile and effective training session. Each exercise will be performed for 3-4 sets and you can either go for heavy weights and do 8-12 reps per set or go for lighter weights and do 20+ reps to achieve muscle failure and fatigue the muscles. Both methods will achieve muscle growth so it’s down to personal preference.

Depending on what you wish to train, choose a maximum of 3 exercises from each of the following categories and those exercises will make up your workout. For example, if training back or legs choose 3 exercises from that category and also choose 3 exercises from the abdominals category if you have time to also train abs. Most of the exercises from all of the categories should in one form or another incorporate some core work into your workout.

Back/Legs/Lower Body:

Squats

Deadlifts

Lunges

Pull Ups

Bent-Over Barbell Rows

Seated Rows

Box Jumps

Chest/Shoulders:

Standing Overhead Press (Barbell or Dumbbells)

Pull Ups

Press Ups

Dumbbell Ground To Overhead Press

Flat Bench Press (Barbell or Dumbbells)

Incline Press (Barbell or Dumbbells)

Abdominals:

Hanging Leg Raises

Hanging Knee Raises

Russian Twists

Mountain Climbers

Planks

Plank Twists

These are some of our recommended exercises however you can do any others you desire that work multiple muscle groups to ensure you work your body hard enough during your limited work out time to make it worthwhile. Circuit training and any form of HIIT training are also other excellent ways of training with limited time.