"I have No Time to Exercise"

[BMPT21]

How to get a full body workout in under 30-minutes

Here is a workout that will help you lose weight, stay lean and strengthen your cardiovascular system.
A circuit training routine combines cardiovascular training, resistance training and active recovery, and it is also a quick and efficient way to burn fat. A circuit consists of different exercises performed one right after the other. Starting at the first station (exercise), the individual performs the exercise for a period of 30 seconds to 1-minute or 10-12 repetitions without any rest. Once the exercise is completed, the subject moves to the next station. Recovery stations are place in intervals of 3 or as desired, and they typically consist of a low intensity exercise such as crunches, sit-ups, v-sits etc. After the first circuit is completed, the person should rest for a period no longer than 1-3 minutes and continue with the second set.
Sample circuit training routine:
Warm-up: 3 to 5 minutes
Exercise

1. Squats
Reps: 10-12 Sets: 2
2. Leg extensions
Reps: 10-12 Sets: 2
3. Leg curl/ good mornings
Reps: 10-12 Sets: 2
4. Chest press
Reps: 10-12 Sets: 2
5. Wide grip pull downs
Reps: 10-12 Sets: 2
6. Cable Rows
Reps: 10-12 Sets: 2
7. Military press
Reps: 10-12 Sets: 2
8. Biceps curls
Reps: 10-12 Sets: 2
9. Triceps extensions
Reps: 10-12 Sets: 2

Note: The following are some of the things that you can do during active recovery. Tip: Work your core!

Beginners: Rest for 60 seconds or as needed.

Intermediate: Jogging in place, jumping jacks, side-bents, trunk twists, and crunches.

Advanced: Stability ball crunches, leg lifts, v-sits, planks on stability ball, sprints, jump rope, and high knees or mountain climber

[FlabbyG]

Thank you! Great post.

Is this program feasible to do Monday-Friday consecutively? My goal is weight loss.

I will be utilizing a small work gym which has the Precor USA S3.45 Strength System (below is a list of exercises available on this machine), a treadmill, and a set of dumbbells.

I don't have access to some of the equipment required for some of those specific exercises. What would be some substitutes that can be done on this machine and with a set of dumbbells?

Precor USA S3.45
Lat Pull
Seated Row
Tricep Pushdown
Arm Curl
Back Extension
Leg Extension
Leg Curl
Leg Kickback *Inner and Outer Thigh
Arm Curl *Upright Row
4-Position Freedom Press
4-Position Fly
4-Position Straight Forward Press
Tricep Exstention
Abdominal Crunch

Thank you

[wisdommaster1]

what if I dont have 30 minutes, what can I do in say... 4 minutes?

[BMPT21]

My pleasure!

Q: Is this program feasible to do Monday-Friday consecutively? My goal is weight loss.

A: You will always need time to allow your body to recover, and in this case you will be doing a full body circuit that will require a day or two for recovery. For instance, do the circuit on Monday-Wednesday-Friday or Tuesday and Thursday. Listen to your body and pay close attention to it. If you are a beginner, try it and see how your body reacts to it. If your body recovers soon enough, then, go ahead and add third day, if not, take an additional day for recovery? Try different workouts and don’t forget that nutrition is also essential in any weight loss program.

Q: I don't have access to some of the equipment required for some of those specific exercises. What would be some substitutes that can be done on this machine and with a set of dumbbells?

A: What you have is enough to achieve your goal. Here is a similar circuit and substitutes that you could incorporate into your program.

1) Dumbbell Front Squats or Lunges
2) 4-Position Straight Forward Press (You could
change positions on different days)
3) Lat Pull (Variations: overhand wide grip,
under grip, overhand shoulder width…) or
Dumbbell Pullovers
4) 4-Position Freedom Press
5) Arm Curl *Upright Row
6) Triceps Extension or Dips (Dip is a compound
exercise so I would do them before Triceps
Extensions or Pushdowns)
7) Leg Extension
8) Arm Curl or Alternating Dumbbell Curls
9) Leg Kickback *Inner and Outer Thigh or Side
Lunges
10) Back Extension or Superman on the floor
11) Abdominal Crunch

**Seated Row or Dumbbell Bent-over Rows
**Triceps Pushdown or Dumbbell kickbacks
**Leg Curl or Dumbbell Stiffed-legged Deadlift (Always do compound movements before isolation movements)
**4-Position Fly or Lying Dumbbell Fly (You could incorporate this one in the workout as well. Just make sure that it is done after the chest press exercises)

I hope that you reach your goal. Stay motivated and don’t forget, success is a state of mind.
Train Hard!
BMPT21

Thank you! Great post.

Is this program feasible to do Monday-Friday consecutively? My goal is weight loss.

I will be utilizing a small work gym which has the Precor USA S3.45 Strength System (below is a list of exercises available on this machine), a treadmill, and a set of dumbbells.

I don't have access to some of the equipment required for some of those specific exercises. What would be some substitutes that can be done on this machine and with a set of dumbbells?

Precor USA S3.45
Lat Pull
Seated Row
Tricep Pushdown
Arm Curl
Back Extension
Leg Extension
Leg Curl
Leg Kickback *Inner and Outer Thigh
Arm Curl *Upright Row
4-Position Freedom Press
4-Position Fly
4-Position Straight Forward Press
Tricep Exstention
Abdominal Crunch

Thank you

[BMPT21]

Wisdommaster,

Try Javorek Dumbbell/Barbell Complex #1 and #2. The exercises in either complex will take no more than a minute to complete. You can do a single complex 2 or 3 times (6 reps each) with 20 to 30 seconds rest in between. You will be done in four minutes or less if you do it right.

Train Hard!
BMPT21

[FlabbyG]

Thanks again BMPT21! I really appreciate it.

[FlabbyG]

Just completed the circuit. Very manageable and it got that heart rate going!

Question about the sets. Lets say I'm doing the first exercise, do I do the two sets back to back? Or do one set of each all the way through and then start again?

Thanks!

[GinjaNinja85]

How the hell are you gonna be able to use all that equipment one after the other? It doesn't even seem possible to do this. You'd have been better off suggesting a complex IMO.

[wisdommaster1]

How the hell are you gonna be able to use all that equipment one after the other? It doesn't even seem possible to do this. You'd have been better off suggesting a complex IMO.

shhh, don't interrupt the conversation OP was having with himself haha

[GinjaNinja85]

shhh, don't interrupt the conversation OP was having with himself haha

Haha. I noticed that too

[CamLeslie]

shhh, don't interrupt the conversation OP was having with himself haha

He's doing it for the lulz.

[Spimman]

Anyone remember when Mark Ripptoe talked about circuit workouts being invented in the 1970's that made muscle gain almost impossible?

[kingnickandnate]

How to get a full body workout in under 30-minutes

Here is a workout that will help you lose weight, stay lean and strengthen your cardiovascular system.
A circuit training routine combines cardiovascular training, resistance training and active recovery, and it is also a quick and efficient way to burn fat. A circuit consists of different exercises performed one right after the other. Starting at the first station (exercise), the individual performs the exercise for a period of 30 seconds to 1-minute or 10-12 repetitions without any rest. Once the exercise is completed, the subject moves to the next station. Recovery stations are place in intervals of 3 or as desired, and they typically consist of a low intensity exercise such as crunches, sit-ups, v-sits etc. After the first circuit is completed, the person should rest for a period no longer than 1-3 minutes and continue with the second set.
Sample circuit training routine:
Warm-up: 3 to 5 minutes
Exercise

1. Squats
Reps: 10-12 Sets: 2
2. Leg extensions
Reps: 10-12 Sets: 2
3. Leg curl/ good mornings
Reps: 10-12 Sets: 2
4. Chest press
Reps: 10-12 Sets: 2
5. Wide grip pull downs
Reps: 10-12 Sets: 2
6. Cable Rows
Reps: 10-12 Sets: 2
7. Military press
Reps: 10-12 Sets: 2
8. Biceps curls
Reps: 10-12 Sets: 2
9. Triceps extensions
Reps: 10-12 Sets: 2

Note: The following are some of the things that you can do during active recovery. Tip: Work your core!

Beginners: Rest for 60 seconds or as needed.

Intermediate: Jogging in place, jumping jacks, side-bents, trunk twists, and crunches.

Advanced: Stability ball crunches, leg lifts, v-sits, planks on stability ball, sprints, jump rope, and high knees or mountain climber

This helps a lot, thanks.

[orca23554]

Wisdommaster,

Try Javorek Dumbbell/Barbell Complex #1 and #2. The exercises in either complex will take no more than a minute to complete. You can do a single complex 2 or 3 times (6 reps each) with 20 to 30 seconds rest in between. You will be done in four minutes or less if you do it right.

Train Hard!
BMPT21

Sarcasm, not even once

[BMPT21]

Just completed the circuit. Very manageable and it got that heart rate going!

Question about the sets. Lets say I'm doing the first exercise, do I do the two sets back to back? Or do one set of each all the way through and then start again?

Thanks!

Do one circuit all the way through rest 1-3 min as necessary in between circuits. Shoot for 3 circuits in 30 minutes.
You can also rest in between exercises 10-30 seconds if needed but better if you don't!

FlabbyG keep me posted on your progress!
Train Hard BMPT21

[BMPT21]

This helps a lot, thanks.

My pleasure kingnickandnate! Let me know about your progress...
Train Hard BMPT21