Sometimes the workout stars align and you have the perfect sweat session. There’s enough time for every single exercise you want to work and a post-routine ab session for good measure.
For most time-strapped active guys, that’s not going to happen very often — so the ideal routine is one that hits multiple muscle areas, pumps up the intensity, and wraps up in under half an hour. Equinox Master Instructor Gerren Liles, N.A.S.M-C.P.T., created the 30 Minutes to More Muscle program for guys who want to get the most sweat equity out of their jam-packed schedules.
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For four weeks, you’ll exercise for 30 minutes, three days a week. The circuit-based routines are designed to help busy guys optimize the time they get in the gym (or at home). The workout stacks up simple yet effective movements at a rapid-fire pace to burn fat, build muscle, and chisel you into a fitter, stronger version of yourself.
30 Minutes to More Muscle
Perform this session on three days this week.
Perform each move for 20 seconds
- Jumping Jacks
- Butt Kicks
- High Knees
- Low Lunge w/ Twist
- Downward Dog Pushup
Perform each exercise for 50 seconds. Rest for 10 seconds after each exercise. For 1 through 4, you’ll need a pair of medium-weight dumbbells.
- Rotational Squats
- Plank with Rotational Row
- Floor Press to Pullover
- Lateral Lunges
- Hollow Body Holds
After completing the full circuit, rest for 1 minute. Repeat the process twice more, for three full rounds.
Check out the first two installments: