Most people don' t have hours to spend in the gym, and I know that it can be hard fitting it into your schedule. With that being said, it IS possible and plenty of people do. The thing is, you can't just fit it in whenever you have time-you have to MAKE the time. Schedule it into your week, just like you would anything else.
Another thing to remember is that you do NOT need to spend hours in the gym to get an effective workout. In fact, I think that sometimes less is better! Get in, do what ya gotta do, and get out. Sometimes when you're limited on time you have better workouts because you'll have to rest less and not lolligag between sets. I am willing to bet that MOST people can find 15-30 minutes, 2-3 times in the week to a workout in. Make it a priority, because it IS that important.
Here are a few example workouts I've come up with that you could do that should take no longer than 20 minutes, with a 5 minute warmup.
Workout 1
As many rounds as possible in 15 minutes:
Pullups x5-8
Pushups x8-10
Single leg squats to bench x8-10
(hold weight to make more challenging)
Rest as needed, but try to complete as many rounds as you can.
Workout 2
Superset 1:
Barbell back squat OR Goblet squat x5-10
Inverted row x 8-12
x3 sets
Superset 2:
Barbell RDL x8-12
Overhead dumbbell press x8-10
x3 sets
Workout 3
Grab one set of dumbbells for this one and do 3 rounds of:
Bulgarian split squats x8-10(holding weight)
DB bentover row x8-10
DB chest press x8-10
If you have time, add this 3 minute finisher:
(as many rounds as possible in 3 minutes)
20 mountain climbers
10 burpees
Even if you don't have the time to go to the gym, you can get a great workout at home just using just a couple of dumbbells, a kettlebell, or just your own bodyweight. Here are a couple of idea for quick workouts you can do at home with NO equipment:
Prison jump squats x10
Pushups or handstand/pike pushups x8-10
Single leg glute bridge x8-12
Plank crossovers x12 each leg
Repeat for 3-4 rounds
Only have 5 minutes? Try this:
5 minutes, as many rounds as possible:
10 spider pushups or pike pushups
8 lunge jumps (per leg)
Hopefully this shows that it IS absolutely possible to get in a great, full body workout in 15 minutes or less. There are endless possibilities when it comes to exercises and combinations-these are just a few examples. Just make sure to use compound exercises and pick an upper body "push", an upper body "pull", and a lower body exercise. With that, you've worked your entire body with just three exercises! A 15 minute workout, 3 times a week is better than nothing at all.
Another thing to remember is that you do NOT need to spend hours in the gym to get an effective workout. In fact, I think that sometimes less is better! Get in, do what ya gotta do, and get out. Sometimes when you're limited on time you have better workouts because you'll have to rest less and not lolligag between sets. I am willing to bet that MOST people can find 15-30 minutes, 2-3 times in the week to a workout in. Make it a priority, because it IS that important.
Here are a few example workouts I've come up with that you could do that should take no longer than 20 minutes, with a 5 minute warmup.
Workout 1
As many rounds as possible in 15 minutes:
Pullups x5-8
Pushups x8-10
Single leg squats to bench x8-10
(hold weight to make more challenging)
Rest as needed, but try to complete as many rounds as you can.
Workout 2
Superset 1:
Barbell back squat OR Goblet squat x5-10
Inverted row x 8-12
x3 sets
Superset 2:
Barbell RDL x8-12
Overhead dumbbell press x8-10
x3 sets
Workout 3
Grab one set of dumbbells for this one and do 3 rounds of:
Bulgarian split squats x8-10(holding weight)
DB bentover row x8-10
DB chest press x8-10
If you have time, add this 3 minute finisher:
(as many rounds as possible in 3 minutes)
20 mountain climbers
10 burpees
Even if you don't have the time to go to the gym, you can get a great workout at home just using just a couple of dumbbells, a kettlebell, or just your own bodyweight. Here are a couple of idea for quick workouts you can do at home with NO equipment:
Prison jump squats x10
Pushups or handstand/pike pushups x8-10
Single leg glute bridge x8-12
Plank crossovers x12 each leg
Repeat for 3-4 rounds
Only have 5 minutes? Try this:
5 minutes, as many rounds as possible:
10 spider pushups or pike pushups
8 lunge jumps (per leg)
Hopefully this shows that it IS absolutely possible to get in a great, full body workout in 15 minutes or less. There are endless possibilities when it comes to exercises and combinations-these are just a few examples. Just make sure to use compound exercises and pick an upper body "push", an upper body "pull", and a lower body exercise. With that, you've worked your entire body with just three exercises! A 15 minute workout, 3 times a week is better than nothing at all.
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