- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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
|A1. Dumbbell Row||4||10|
|A2. Push Up||4||12|
|B1. Sit Up||3||20|
|B2. Reverse Crunch||3||20|
Day 2: Full Body Workout for Busy People
|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|
|C1. Bicycle Crunch||4||22 Each|
|C2. Oblique Crunch||4||12 Each|
Day 3: Full Body Workout for Busy People
|Dumbbell Shoulder Press||4||8|
|A1. Front Delt Raise||3||12|
|A2. Rear Delt Raise||3||12|
|Dumbbell Incline Bench Press||4||10|
|Mountain Climbers||3||60 Secs|
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.