A common issue when it comes to working out is lack of time. If you're crunched for time, focus on an efficient, full-body workout in less than 60 minutes. This type of workout uses all major muscle groups in your body. By completing one compound movement per muscle group using the circuit training method, you can stay in shape and get in and out of the gym in under an hour.
Compound Movements
Compound movements use multiple muscle groups per exercise to involve the entire body. Multi-joint exercises assist in recruiting more muscle groups in less time. Compound exercises include the chest press, seated row, lat pull, squats, and deadlifts. These efficient movements promote a greater calorie burn per workout to assist in reaching your fitness goals.
Benefits
Time is saved with a full body workout because of the targeting of every muscle group done in under an hour. Full-body, compound movement workouts elevate your heart rate and burn fat as you increase muscle mass from your strength training program. By working all major muscle groups in the body, a three day a week workout schedule is ideal to allow recovery in between workouts.
Circuits
A full body, circuit training workout is performed by compiling a group of compound exercises and completing them with minimal to no rest in between movements. With this minimal rest training method, you can burn fat and build muscle in less time because of the higher intensity that circuit training provides. To accomplish a full body circuit training workout in under an hour, begin by starting with the chest press for your desired amount of repetitions, then move to the squat exercise. Complete your squats and then jump directly into a seated row to work upper back muscles and biceps. Quickly transition into a weighted lunge for a lower body blast, then switch to a shoulder press to hit your deltoids and triceps.
After a full circuit of these exercises is completed, rest 20 to 30 seconds and complete another circuit if desired. Keep in mind this is only an example, a number of compound exercises can be used in your circuit routine. Typically two to three circuits are used in a full body circuit program.
Training Design
Full-body workouts performed at one to three sets will allow you to complete your workout in under an hour. If increased muscle mass is the goal, use a weight that you can perform between eight and 12 repetitions. If fat burning and toning muscle is your goal, use 12 to 15 repetitions per set with a lighter weight.
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