Workout Routines

3 quick workouts you can fit into any time crunch

Get in shape with a routine tailored to your busy schedule.

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3 quick workouts you can fit into any time crunch
AlexD75 / Getty
AlexD75 / Getty
Duration 20
Exercises 15
Equipment Yes

Can you get in the gym and out—and get in a thorough, full-body routine in—in under 40 minutes flat? It's not an impossible feat. But you do have to be strategic. 

We're offering up 3 total-body workouts you can cherry-pick based on how much time you have to train. Workout I requires only your body weight and takes just 10 minutes to complete. Workout II calls for some light weights and takes roughly 20 minutes. Workout III is a 35-minute routine designed for a public gym or a well-equipped home gym. You can do any of these routines and stay in shape all through the season. You can even combine them to suit your schedule.

Each workout trains the body with minimal rest, providing a time-efficient workout that leaves your body no choice but to shed some extra pounds.

Directions

Frequency: Perform Workout I as often as you like. Perform Workout II 3-5 times a week (doing it on two days back-to-back is OK, but no more), but do not perform it the day before or after you do Workout III. (For instance, you could perform II on Monday and Tuesday, take Wednesday off, then do II again on Thursday and Friday, rest Saturday, and then perform III on Sunday.) Perform Workout III 3-4 times a week, resting at least aday before repeating Workout III or II. Feel free to organize the workouts according to your schedule, but don’t train more than two days in a row (unless you’re doing Workout I again).

How to do Workout I:
Perform the exercises (A through D) as a circuit, completing one set of each exercise with no rest in between. After you’ve completed the last exercise (D, the mountain climber), rest 30 seconds. That’s one circuit. Now perform two circuits back-to-back without rest in between. Rest 30 seconds, and then perform three circuits back-to-back without rest.

How to do Workout II:
Perform each pair of exercises (marked A and B) as supersets, resting 45 to 60 seconds after exercise B. (So you’ll do one set of A, then immediately do one set of B, and then rest.) Follow the same procedure for the remaining two exercise pairs before repeating the fi rst pair. (So you’ll complete 1A and 1B, then 2A and 2B, and so on until you’ve performed one set for each exercise in each pair.) Repeat the process until you’ve completed three sets for each pair.

How to do Workout III:
Warm up by performing one circuit of Workout I. For Workout III, perform all the exercises as straight sets, completing all the prescribed sets for an exercise before moving on. Rest 45 to 60 seconds between sets.

Day I Workout I

Exercise 1.

Prisoner Squat You'll need: No Equipment How to
Prisoner Squat  thumbnail
3 sets
20 reps
30 sec. rest

Exercise 2.

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
3 sets
15 reps
30 sec. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
30 sec. rest
Stagger your hands, so one is a few inches forward and the other back. Switch hand positioning after each rep.

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
3 sets
10 reps
30 sec. rest

Day II Workout II

Exercise 1a.

Elevated Pushup On Weight You'll need: Bench How to
Elevated Pushup On Weight thumbnail
3 sets
15-20 reps
-- rest

Exercise 1b.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
15-20 reps
45-60 sec. rest

Exercise 2a.

Triceps Extension How to
Triceps Extension thumbnail
3 sets
15-20 reps
-- rest

Exercise 2b.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
3 sets
15-20 reps
45-60 sec. rest

Exercise 3a.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
3 sets
As many as possible reps
-- rest

Exercise 3b.

Superman You'll need: No Equipment How to
Superman thumbnail
3 sets
20 reps
45-60 sec. rest

Day III Workout III

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
12-15 reps
45-60 sec. rest

Exercise 2.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
2 sets
15 reps
45-60 sec. rest

Exercise 3.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
2 sets
15 reps
45-60 sec. rest

Exercise 4.

Power Clean You'll need: Barbell How to
Power Clean thumbnail
2 sets
15 reps
45-60 sec. rest

Exercise 5.

Landmine Press You'll need: Barbell How to
Landmine Press  thumbnail
2 sets
15 reps
45-60 sec. rest
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