3 Day Full Body Workout for Busy People

Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.

Workout Summary

Build Muscle
Full Body
Beginner
6 weeks
3
30 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

What’s the most common excuse people have when asked if they work out?

It usually relates to a lack of time.

So today, we’re going to outline a few workouts someone with a busier schedule can do.

If you’re someone who is always on the go, has a lot of work or familial obligations, or simply just wants to spend less time in the gym – these workouts are going to be for you.

Each workout will be a full body routine. Full body workouts tend to have the best return on your time invested. You’ll be able to stimulate a lot of muscles and burn a lot of calories in the process.

All 3 workouts listed are ones that you can take with you on the go, involving limited equipment. And you don’t necessarily have to do these in order or each week.

If one week, you’re on the road and one of the listed workouts better fits your needs – go with it. So long as you are getting the 3 days in each week, you’ll see the results you are hoping for.

Since time is an issue, we’ve also tried to make each workout last approximately 30 minutes.

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Day 1: Full Body Workout for Busy People

Exercise Sets Reps
Barbell Squat 4 6
Chin Ups 3 6
A1. Dumbbell Row 4 10
A2. Push Up 4 12
Lateral Raise 3 8
B1. Sit Up 3 20
B2. Reverse Crunch 3 20

Day 2: Full Body Workout for Busy People

Exercise Sets Reps
A1. Bodyweight Squat 4 12
A2. Reverse Lunge 4 12
A3. Bodyweight Glute Bridge 4 12
Dumbbell Bench Press 3 6
B1. Dumbbell Stiff Leg Deadlift 4 12
B2. Dumbbell Step Up 4 12 Each
Dumbbell Row 4 8
C1. Bicycle Crunch 4 22 Each
C2. Oblique Crunch 4 12 Each

Day 3:  Full Body Workout for Busy People

Exercise Sets Reps
Dumbbell Shoulder Press 4 8
A1. Front Delt Raise 3 12
A2. Rear Delt Raise 3 12
Chin Up 4 8
Dumbbell Incline Bench Press 4 10
Pull Up 3 10
Plank 3 60 Secs
Mountain Climbers 3 60 Secs
Conclusion

I know what you’re thinking. There’s not a whole lot of arm work. There’s no cardio recommended. And some body parts seem to not get a lot of attention.

But, when you’re a busy person, it’s more about maximizing your time in the gym and each one of these workouts does just that.

So, if you want to benefit from resistance training but don’t have more than 30 minutes to commit to the gym 3xs per week, these workouts are going to help you maximize what little time you do have.

The workouts themselves can be performed for up to 6 weeks. At that point you may want to consider changing things up and focusing on other lifts and/or body parts.

4 Comments+ Post Comment

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Posted Thu, 09/26/2019 - 19:55
Ryan Cherry

The last workout is just upper body?

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Posted Fri, 09/27/2019 - 14:56
JoshEngland

Hi Ryan,

Semantics lol. You're right, but there's no need to add a lower body workout in there unless you want to.

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Posted Mon, 03/09/2020 - 07:06
livio

Hello Josh ,
what A1 and A2 means ?
Sorrry :)
Kind regards,
Livio.

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Posted Mon, 03/09/2020 - 14:48
JoshEngland

Hi Livio,

They are supersets.