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No time for the gym? Quick 30 minute workout routines to get gains

No time for the gym? Quick 30 minute workout routines to get gains

Life is busy huh? You might want or even need to work out more, but how can you do this as quickly and as efficiently as possible?

Here’s where I come in Pandas. As much as a love the gym, I only have 30 minutes for it in the mornings. So I’ve put together quick workout routines that should take you 30 minutes max. They are pretty intense workouts but they do the job and it gets me those gains. Ready?

So you can split this whatever way you wish, but if we start with a minimum of 3 days of 30 min sessions each- yes that is all you’ll need!.

Check out below, and keep in mind that each exercise has 4 sets. You should be building up the weights for the first three sets upto your heaviest. The final set is a drop set, where you reduce the weights.

I’ve given the rep ranges, but for the third set, which will be your heaviest, don’t get hung up on hitting your rep target, you can always make up for this in your final set.

As far as the weight goes,stick with whatever is heavy for you. Only push heavier when your body tells you. Remember this is an intense workout with no rest, go from one set to another. This will be hard at first but, you will get great cardio out of it.

Day 1: Chest and Back

WARM UP:

Bodyweight Pull Ups
Superset
Bodyweight Chest Dips
2 Sets 15 Reps

EXERCISE 1:

Flat Bench Press
Superset
Bent Over Barbell Row
4 Sets 6-10 Reps

EXERCISE 2:

Incline Dumbbell press
Superset
Dumbbell Rows
4 Sets 6-10 Reps

EXERCISE 3:

Cable flys
Superset
Cable Lat pull down
4 Sets 6-10 Reps

BONUS ROUND! FINISHER!

Push ups
1 set go for gold, as many as you can.

Day 2: Legs

WARM UP:

Barbell squat (no weights)
2 sets 10-15 reps

EXERCISE 1:

Back Squat
Superset
Deadlifts
5 Sets 1-5 Reps 

EXERCISE 2:

Front Squats
5 Sets 1-5 Reps
Superset
Hamstring Curls
4 Sets 10 Reps

EXERCISE 3:

Leg Press
Superset
Leg extension/curls
4 Sets 6-10 Reps

Day 3: Arms And Shoulders

WARM UP:

Bodyweight Chin up
Superset
Bodyweight Dips
3 sets 10-12 reps

EXERCISE 1:

Barbell Curls
Superset
Close Grip Barbell Bench
4 Sets 8-12 Reps

EXERCISE 2:

Reverse Grip E-Z Bar Curl
Superset
Skull Crushers
4 Sets 6-10 Reps

EXERCISE 3:

Side Lateral Dumbbell Raises
Superset
Bent Over Dumbbell Flys
4 Sets 6-10 Reps

BONUS ROUND! FINISHER!

Run the Rack
Standing Dumbbell Press

GET YOUR CYCLE ON

You may also take advantage of the indoor cycling bikes to eliminate excess calories.

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