Two or even three hour-long workouts a week might be a lot for you to fit in to your busy schedules.
When you have limited time it’s important to make the most of the 45-60 minutes you have in the gym.
Especially when the goal is to maximize fat loss.
The most efficient method is to do as much total work in the session as possible.
You can do this by performing a couple of exercises back to back without rest (super-setting), and then repeating for the desired number of sets. You can continue this format for the entire workout.
This way you maintain a high level of intensity for a longer duration so you burn more calories than you would taking more frequent breaks.
I’m going to share with you a blueprint to design your own routine with exercises you enjoy.
- A1. - Push (i.e. shoulder press, pushup etc)
- A2. - Pull (i.e. row, pull-up, bicep)
- A3. - Core (i.e. plank, side plank)
- B1 - Lower body (squat, deadlift)
- B2 - Upper body (bench press, tricep extensions)
- B3 - Core (crunches, mountain climbers)
2-3 sets of 10-15 reps per exercises
You can also add a Finisher (i.e . bike intervals, farmer walks, carries, sprints etc)
I’ve attached a video here for you to see an example of a finisher I did with my client Ghazaleh.
We did four sets of carries, followed by a sled push and bear crawls.
Depending on what you’re trying to achieve you can change the exercises to fit your goals. So if you want a more arms focused workout you can choose to do only arm exercises for both blocks. If you’re all about the glutes, add in some side lying clams, band walks, deadlifts and hip thrusts.