All Time Favorite Types of Workouts
Contrary to the common stereotype, I don’t enjoy spending 1.5-2 hours in the gym working out. In fact I prefer if my workouts last anywhere from 20-45 minutes. Anything shorter and I feel like it’s “not enough” and anything longer I begin to feel “bored”.
This preference likely stems from my experience in my college weight room during off-season for soccer. Our job was to get in the weight room, put maximum effort into every exercise, and get out.
If you also feel like spending more than an hour in the gym starts to make your workouts feel more like a job than something you enjoy doing, keep reading.
P.s. and if you DO like spending more than an hour in the gym, nothing against you! Keep training the way YOU want to train! Don’t let me “influence” your gym choices.
No Equipment Dropset:
For this workout you’ll be working within a space of 30 yards (use water bottles, hats, bags, etc. to create the distance). Starting on one end, you’ll begin with 10 Butterfly Sit Ups, then do Walking Lunges across the area for 30 yards. When you get to the other end, complete 10 Push Ups and then get up and Bear Crawl the other way for 30 yards until you get back to where you started.
Once you get back to the start you’ll complete 9 Butterfly Sit Ups, Lunge, 9 Push Ups, Bear Crawl. 8 Butterfly Sit Ups, Lunge, 8 Push Ups, Bear Crawl and so on and so forth until you get down to 1 repetitions of Butterfly Sit Ups and Push Ups.
The goal is minimal rest in this workout.
Weights and resistance can be added to any of these exercises if you have access to them.
10 Butterfly Sit Ups (9, 8, 7, 6, 5, 4, 3, 2, 1)
Walking Lunge 30 yards
10 Push Ups (9, 8, 7, 6, 5, 4, 3, 2, 1)
Bear Crawl 30 yards
Sprint Circuit
0:30 Sprint(Treadmill, Airdyne Bike, Row, etc.)
20 Weighted Walking Lunges
10 MB Slams
5 Burpees
Rest 1 minute between rounds. Repeat for 5 rounds.
Strength Workout With Minimal Equipment
This workout includes supersets meaning you’ll alternate and complete exercises that are paired together with the same beginning letter until 3 to 4 sets are completed.
Example: Complete part “a”: a chin up hold for 0:05 seconds, immediately after, complete 8 Inverted Rows, then rest for 1 minute. Complete set two, rest. Set 3, rest. Then move on to part “b” and repeat the pattern.
a. Chin Up Hold 0:05 seconds
a. Inverted Rows 8 repetitions
b. DB Lateral Raise 8 repetitions
b. Hand Release Push Ups 10 repetitions
c. Single Leg Step Ups 8 each leg
c. Single Leg Romanian Deadlift 8 each leg
Again, all of these workouts are designed to last no longer than 45 minutes. Depending on your goals, equipment availability, and exercise history, these can all be progressed or regressed to fit your needs.
Let me know in the comments if you try any of these workouts!
