We talked in The Minimum about time constraints in our daily lives and how to design a workout to fit into those time constraints. We also told you there was a method in strength training that you could set to a certain amount of time. That method is circuit training.
If your not familiar with circuit training it is the marriage of cardio and resistance training in one routine. It's most ideal to be using a home gym or equipment where you can change the amount of resistance quickly say by simply moving a pin.
How it works. We'll set up a "circuit" for the upper body. Five exercises bench press, butterflies, seated rows, curls and tricep push downs. We want to set the weight for each exercise to do around twenty repetitions. We will be doing thirty second circuits with a thirty second rest periods. It's best to have a timer that will sound at each thirty second interval or you can watch the second hand on a clock.
Unlike other methods of weight training we are not gonna complete all sets for the bench and then move on to flies and so on. Rather we are gonna complete the entire five exercise circuit then start over. So we do bench presses for thirty seconds have a thirty second rest period then thirty seconds doing flies then thirty seconds rest and so on until we complete all five exercises. Then you start the circuit again. Completing the circuit three to four times.
Now it's easy to gauge how much time you need in a time crunch. With each circuit you will spend five minutes completing. So the entire workout can be done in fifteen to twenty minutes. You could also set up a circuit for your lower body. Or use this method in conjunction with other weight training or cardio workouts. You could spend twenty minutes circuit training and then twenty minutes on the elliptical for example. Also you don't have to stick to those five exercises exclusively. Customize your workouts to fit your fitness needs. Happy Training!