“I want to lose fat & build some muscle. I can only train during my lunch break but my time is limited, I have 30 mins to train, what should I do? ”
This is a question we often receive, so I’m sure some of you reading this can also relate.
You can have a great workout in 30 minutes providing you spend that time productively.
30 minutes of being productive will be more beneficial vs 60 minutes of half assed effort.
Quality can beat quantity in some cases, this doesn’t mean that training for 60 mins or more isn’t quality but if time is limited and you can get the same work done with good quality in less time why wouldn’t you.
WHERE TO START?
If you can only train for 30 mins a session, try to make your sessions more frequent 4-5 times per week.
HOW CAN I SPLIT THESE WORKOUTS?
There are a numbers of ways you can break these workouts down, my 2 picks would be
Option 1:
Upper/Lower
Option 2:
Full Body
STRUCTURING THE WORKOUTS
Here are a few ideas you can use to maximise the work you can get done with the time period.
Option 1:
EMOM (every minute on the minute) sets
Use these in a alternating set fashion for a given time period.
Here is an example of a upper body workout done using this method:
Block 1 – 10 minutes
Minute 1 – BB Bench press X 6 reps
Minute 2 – Chin up X 6 reps
5 sets total per exercise
Rest 2 mins
Block 2 – 8 minutes
Minute 1 – Inc DB Press X 10 reps
Minute 2 – Chest Supp DB Row X 10 reps
4 sets total per exercise
Rest 2 mins
Block 3 – 8 minutes
Minute 1 – Push ups X 15 reps
Minute 2 – Inverted rows X 15 reps
4 sets total per exercise
Option 2:
Density training
Set a timer and complete as many total reps as possible during the time period, resting as required.
One way of making density training more motivating Is to try to beat your previous rep total each week using the same weight.
Let’s say your squat 10 rep maximum(RM) is 100kg, performing 5 X 10 at this weight isn’t going to be possible. If we break this down into lower rep sets still matching 50 total reps, it’s a good way progressing.
Set a 15 minute time limit with the aim of completing 50 total reps with 100kg. The goal over time is to be able to complete it in as little sets as possible.
You don’t have to have a rep target for this type of workout, however It’s important you have an idea as to what type of load you intend to use for the workout.
A really simple 4 day split for this type of workout could look like this:
Day 1
15 minutes Each Exercise
A – Squat X 30 total reps (6RM load)
B – Chin ups X 30 total reps ( if you can complete this within 4 sets add weight)
Day 2 –
A – BB Bench Press X 30 total reps using your 6RM
B – 1 Arm DB Rows X 50 total reps each (12RM load)
Day 3 –
A – Deadlift X 30 total reps (6RM load)
B – DB Walking lunges X 50 total reps each (12RM load)
Day 4 –
A – DB Push Press X 50 total reps (12RM load)
B – Lat Pull Downs X 50 total reps ( 12RM Load)
There you have 2 time efficient methods that you can to build muscle & get stronger.
If you have any questions please comment below or drop us a message.
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