How to workout when you're BUSY

TL;DR

Busy professionals can get fit by prioritizing workouts they can consistently fit into their schedules, even when those workouts are not theoretically optimal. Ron Treadway recommends circuits, supersets, rest-pause sets, flexible scheduling, home equipment, and convenient vegetables; his six-exercise circuit example takes 21 minutes for three rounds. Read on for specific ways to structure efficient workouts without sacrificing safety.

Transcript

I would like to get in shape but I work too many hours I would like to get in shape but I'm too busy I can't make it to the gym if you've ever said that or anything similar this video is for you what's up guys my name is Ron Treadway founder of Treadaway training comm bar we help busy professionals lose more weight in less time through online train... Read More

Key Insights

• 💦 Value efficiency over optimality to make the most of limited workout time.
• 😣 Circuits are an effective way to save time by performing exercises continuously without resting.
• 💪 Supersetting can be utilized to save time while still targeting different muscle groups effectively.
• 🚾 Rest-pause sets provide a way to increase intensity and volume in shorter periods of time.
• 🏃 Having a flexible workout schedule can accommodate busy lifestyles and ensure consistent exercise.
• 🏋️ Purchasing home equipment can save time on commuting to the gym.
• 🥫 Opting for canned or frozen vegetables can still provide essential nutrients and save preparation time.

Questions & Answers

Q: How can you work out effectively when you are busy?

Prioritize efficient, quick, and flexible workouts that fit your actual schedule. Circuits, supersets, rest-pause sets, and home equipment can reduce the time required while helping you exercise consistently.

Q: How can you complete a full workout in about 20 minutes?

Place several exercises into a circuit and perform them consecutively before resting. One client travels with a pair of dumbbells and completes a hotel workout circuit in about 20 minutes before work.

Q: How does the 21-minute circuit workout work?

The example uses six exercises, with each exercise and transition taking about one minute, followed by one minute of rest. That creates a seven-minute round, and completing three rounds takes 21 minutes.

Q: Which exercises should be kept out of a circuit?

Separate heavy compound exercises such as barbell squats and barbell deadlifts from the circuit when possible. These movements require strong technique and correct form, so performing them while overly fatigued could increase injury risk.

Q: Which exercises should not be performed back to back in a circuit?

Avoid placing exercises for the same muscle group back to back. Also avoid pairing movements where the first tires a supporting muscle, for example, tricep extensions before a chest press, because that can reduce the weight used for the following exercise.

Q: What exercises can be combined in a time-saving circuit?

One suggested circuit includes lateral raises, bicep curls, tricep extensions, leg curls, leg extensions, and calf exercises. Another combines a chest press, row, leg extension, leg curl, and calf exercise.

Q: How do supersets and rest-pause sets save workout time?

Supersets place two exercises back to back, with rest after the second exercise, reducing extended breaks between sets. Rest-pause sets use multiple efforts separated by short rests to fit more volume and intensity into fewer sets.

Q: How can busy people save time on exercise and nutrition?

Keeping workout equipment at home can remove the time needed to commute to a gym, while a flexible schedule makes exercise easier to accommodate. For nutrition, canned or frozen vegetables can provide a more convenient alternative when preparation time is limited.

Summary & Key Takeaways

• The video provides time-saving tips for working out and eating healthy for busy professionals.

• Efficiency and flexibility are emphasized in workouts, with recommendations for circuit training, supersetting, and rest-pause sets.

• Flexible workout schedules, purchasing home equipment, and making efficient choices in nutrition are also discussed.