Let's be honest, if it's not something you just love to do, it's really difficult to stay at the gym for an hour or more and take appropriate rest (3 minutes!) between every set of an exercise. For a lot of people, that rest doesn't feel important, it just feels like wasted time!
The purpose of this article is to outline some different ways to minimize the time you need to spend in the gym without compromising much on quality of results. We'll touch on three topics: supersets, circuit training, and splitting up your workouts to help you spend your time wisely.
In each of the examples below, we'll be looking at the most efficient way to get in our seven exercises (two push, two pull, two legs, and one core/rotation).
The weights below are selected at random; these are not necessarily the weights you should be using.
Supersets
Supersets are a popular technique used in strength training and bodybuilding. They involve performing two exercises back-to-back without resting in between. The two exercises are typically targeting different muscle groups with only 30 seconds of rest in between sets. In the example below, you'll pair together two exercises of a different type - like push/pull, push/legs, or pull/legs. By alternating between movement types, you give the first group of muscles the opportunity to rest while the second group works, and you may get some additional cardiovascular benefits.
Circuit Training
Circuit training takes the concept of supersets to the next level by incorporating more exercises consecutively. In this case, we're using the example of a circuit training station that is often present in commercial gyms with 8-10 machines all clumped together, which is a great option!
You'd be able to do the first 5 exercises as a circuit, doing one set of each before starting again at the top of the list, then you'd do the last two exercises as a superset over near a cable machine.
Circuit training can be really time-friendly, and will involve less rest time so you get more cardiovascular benefits from the constant effort..
To create an effective circuit training workout, consider the following guidelines:
Choose exercises wisely: Select exercises that target different muscle groups or movement patterns (push, pull, legs). This ensures that you work your entire body while allowing specific muscles to rest between exercises.
Set appropriate work-to-rest ratios: You may need 15 seconds between exercises, or you may need 45! Either way, it's still a time-efficient option compared to doing the exercises in order.
Maintain proper form: While time efficiency is crucial, don't compromise on exercise technique and safety. Focus on maintaining proper form throughout each exercise to maximize results and minimize the risk of injury.
Troubleshooting
Dumbbells, cable machines, and tubing are great for supersets as they are extremely versatile. Single-purpose strength machines at your gym (such as the machine that says "chest press" will be more problematic.
If you're in a busy gym, it may be impossible to use two pieces of equipment without interruption, and could definitely earn you some nasty looks. Try going at a slow time of day, or using the circuit machines where this is more expected. You could also consider learning to use the dual-cable machines for most exercises, which is a great option!
If you're using tubing, it can be a hassle to move the anchors constantly. Try pairing together exercises that can use the same anchor point, like a chest press and a row!
Conclusion
Don't let time be the thing that stops you from working out. These are just two options to help you condense the time you need to spend working out. You could also consider just performing 4-5 exercises during your workout, and making sure that you don't skip the same exercise in a row.
Incorporate supersets and circuit training into your routine if you're pressed for time, so you can get stronger and play longer!
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