Workouts when tight on time

[nhguy78]

What type of workouts can you recommend when you're tight on time and your gym at employer (it's free!)?

I have max 90 minutes including shower afterwards and I've been trying to focus on lean but by way of weight training.

 

[DSF140]

Ditch the shower. It's a waste of time. If need be, work out when you are through with your shift and then go home to clean up.

 

[nhguy78]

Ditch the shower. It's a waste of time. If need be, work out when you are through with your shift and then go home to clean up.

I could but i don't want to be working out tired after 10 hours on the job or working sweaty. Showers are a time for me to gather my thoughts and relax. Besides, it's one of my only opportunities for post workout pics nude.

 

[halcyondays]

Try alternating. Do upper body one day, lower body the next. Free weights, machines, doesn't matter.

 

[pwrdick]

I was in a similar short-on-time situation (and also worked out in the company gym, arriving early in the morning about an hour before I needed to be at my desk). My solution was the 'go slow' approach. For example, I would go slow (count to 10) with my arm curl. And then, go half as slow (count to 5) going down. Obviously I was using much lighter weights than traditional workouts. And, I couldn't do many reps. But it really exhausted my muscles fast. Worked out with three different days, focusing on different body parts, and each workout was less than 40 minutes. And, it turned out to be the fastest method for me in building bulk.
Studies indicated that the go slow approach doesn't elevate metabolism as long after the workout as a traditional workout. And while one study showed it actually increasing muscle mass faster, another showed no difference. Here is the link discussing the approach:
https://www.sportsperformancebullet...-training-slow-training-increase-muscle-mass/
I know it worked really well for me at the time, and might be something you can try. I currently use traditional workouts because I have more time (retired) and I like building my ability to lift heavier and heavier weights. Good luck!

 

[ANick.225]

Before COVID shut down my work gym, I'd do MWF for 1 hour after my 9-hour work days.

Mondays and Fridays were circuit training to get lean and for overall health. Wednesdays were weight training the major muscle groups for some growth.

Growth was slow but I enjoyed the energy boost and sweating out the stress after a long day of work. The energy boost also helped me get to sleep faster as it would lead to a small crash a couple hours later which lined up with my sleep schedule.

 

[hzs3fg]

What type of workouts can you recommend when you're tight on time and your gym at employer (it's free!)?

I have max 90 minutes including shower afterwards and I've been trying to focus on lean but by way of weight training.

If "focus on lean" means weight control, you'd be better off spending the first thirty minutes of your workout on a treadmill, elliptical, or possibly best of all, a rowing machine.

 

[Thirdlegproduction]

The type of workout depends on your physical goals.

If you want to become bigger you do different exercises than while preparing for a marathon run.

 

[nhguy78]

I'd like to tone I've been realizing my quality.of life is being affected by feet problems.

 

[Thirdlegproduction]

Toning is the layman's description of lowering your body fat percentage so your muscles that are hiding underneath become more visible.

Lowering bodyfat percentage happens mostly in the kitchen with restricted time slots of when you eat and how much but with regards to exercises it's simple.

2 to 3x a week full body workouts on alternating days while using supersets and compound movements and I'm not expecting you to understand the terms but you are expected to google them.

The most effective cardio exercises are HIIT sprints and incline threadmill walks but if you're running short on time then HIIT sprints are the way to go.

 

[nhguy78]

Toning is the layman's description of lowering your body fat percentage so your muscles that are hiding underneath become more visible.

Lowering bodyfat percentage happens mostly in the kitchen with restricted time slots of when you eat and how much but with regards to exercises it's simple.

2 to 3x a week full body workouts on alternating days while using supersets and compound movements and I'm not expecting you to understand the terms but you are expected to google them.

The most effective cardio exercises are HIIT sprints and incline threadmill walks but if you're running short on time then HIIT sprints are the way to go.

Full body workouts aren't going to happen unless the compound movements will speed up the workout. I also do have general knowledge of workout terms. I am also keto since my lipids can general be very low which is counterproductive to testosterone production. I need to get my feet looked at because they are ruining my quality life. Running is not going to happen.

 

[roundmidnight01]

Toning is the layman's description of lowering your body fat percentage so your muscles that are hiding underneath become more visible.

Lowering bodyfat percentage happens mostly in the kitchen with restricted time slots of when you eat and how much but with regards to exercises it's simple.

2 to 3x a week full body workouts on alternating days while using supersets and compound movements and I'm not expecting you to understand the terms but you are expected to google them.

The most effective cardio exercises are HIIT sprints and incline threadmill walks but if you're running short on time then HIIT sprints are the way to go.

This is the best advice in the whole thread. Focus on compound movements. They are time efficient because they involve several muscle groups. Depending on your goals, I would choose a base compound movement type (e.g., squat, deadlift, bench, OHP) for each day and then add 2 or 3 accessory lifts. That should only be 45-60 minutes. Add some cardio/HIIT if you wish, though an hour walking will probably be as beneficial. Focus on progressive overload, adding weight/intensity or volume over time, though it doesn't have to be something you increase each week.