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3 Training Strategies for Busy Lifters
Being busy isnโt an excuse. Pick one of these three training strategies and use it the next time you donโt have time.
Everyone is pressed for time, but if youโre serious about training, youโll find a way to get it in. Here are a few strategies to use when life gets crazy.
Strategy 1: Full-Body Circuits
Full-body circuits hit every big foundational movement in less than 45 minutes. Do 8-10 reps of each exercise, rest 45-60 seconds between exercises, then do it again. Aim for 4-5 rounds of each circuit. Hereโs an outline to follow. Just plug in your favorite exercise variations:
A1. Hinge Variation
B1. Squat or Single-Leg Variation
C1. Row or Pull-Up Variation
D1. Press Variation
Hereโs a more specific example:
| Exercise | Sets | Reps | |
|---|---|---|---|
| A. | Snatch-Grip Romanian Deadlift | 4 | 8-10 |
| B. | Heels-Elevated Hamburger Squat | 4 | 8-10 |
| C. | Chest-Supported Row | 4 | 8-10 |
| D. | Bar Dip | 4 | 8-10 |
Remember, rest 45-60 seconds between each exercise and round. Choose a load that challenges you but doesnโt prevent you from continuing the work. Leave 2-3 reps in reserve. Donโt be surprised if you get shredded after making this routine a regular part of your life.
Strategy 2: Kettlebell Complexes
With two moderate-load kettlebells (or a single kettlebell), you can get an incredible full-body workout in about 20 minutes. Complexes are great for building work capacity, strength endurance, and muscle mass.
Do something like this: 4-5 reps of 6-8 reps per movement. Rest 3 minutes between rounds.
A1. Row
A2. Swing
A3. Clean
A4. Squat
A5. Push Press
A6. Carry or March
Strategy 3: EMOM Training
EMOM (every minute on the minute) routines require an app timer or clock to manage your workout. They allow you to perform strength work with an element of conditioning.
At the beginning of each minute, work for a dedicated amount of time or do a dedicated number of reps. Once youโve completed the work, you have the rest of the minute to rest before starting again at the beginning of the next minute. Hereโs an example:
EMOM for 15 Minutes
Minute 1: Do 30 seconds of pull-ups
Minute 2: Do 30 seconds of dumbbell split squats
Minute 3: Do 30 seconds of push-ups
Do this five times and youโll get a full-body session in 15 minutes.
You can also aim for a rep goal:
- 25-30 Strict Pull-Ups
- 50 Split Squats (Each Leg)
- 75-100 Push-Ups
Scale this to your ability, of course. The beauty is youโre using a time domain (30 seconds of work) to manage your volume.
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