The 30 Minute Workout

Looking to build muscle and gain strength as fast as possible? Give this workout a shot.

Strapped for time with only 30 minutes to get a workout in? Honestly, the first thing I’d tell you is to set aside more than just 30 minutes so as to not compromise your workout, but given you’re reading this article, you’re probably not interested in hearing that. Thus, the goal then is to focus your time and efforts on each of the buckets listed below, allowing you to maximize every minute of that half hour.

Olympic or Explosive Exercises

While fresh, the beginning of your workout is the perfect time to train explosively. Performing any of the Olympic lifts, such as power cleans or snatches, will work your entire body ensuring you maximize your power output, and the number of calories you’re burning. They’re the ultimate bang for your buck exercises and important to work into your routine, especially if you’re in a rush. Start off with 3 sets of 3 on cleans or snatches, and you’ll be well on your way.

Squatting Exercise

Once done, you should then focus on some kind of squatting movement. One of the staples of all great training programs, squats (of some kind) should be done by anyone serious about training. Bottom line is that making improvements to the way they look and feel starts here. While there are many different types of squats, any of them will be effective in this 30-minute time frame. Front squats, one leg squats, split squats, and belt squats, you name it, they’re all good options here. 3 sets of 6-8 with 90 seconds of rest in-between should keep you moving.

Pressing Exercise

Having spent the first part of your 30-minute workout focusing on the lower body, you’ll then segue to pressing exercises, which will help you address your upper body. Obviously the bench press is the perennial favorite here, but that’s not the only option. Incline bench press, military press, push press or any form of the pressing exercises performed with dumbbells, are all good choices. Again 3 sets of 6-8 should do the trick, and 90-second rest periods should help you recover properly between sets.

Posterior Chain Upper Body Exercise

The posterior chain, in simple terms, refers to the back part of your body. So when talking about the posterior chain of the upper body, we’re talking about training your back. There are many exercises to choose from, but different forms of lat pulldowns or pull-ups, such as regular, reverse grip, and wide grip are all good choices, as are any form of rows, such as seated rows, 1 arm dumbbell rows, and machine rows. Personally, I’d go with pull-ups with added weight if you feel up to the challenge. Use the same sets and reps as the pressing exercises and you’ll be in a good place.

Posterior Chain Lower Body Exercise

The poster chain of the lower body includes your hamstrings, glutes, and lower back. If you’re an athlete this is considered by most to be the most important area to train as it will help you run faster and become more explosive. The two best exercises to address this area are the RDL, and the reverse hyperextension. However many commercial gyms don’t have reverse hyperextension machines and if that’s the case, opt for leg curls, good mornings, or glute ham raises. 3 sets of 6-8 with the same rest period will make for a great ending to your abbreviated workout.

When pressed for time, it’s important to reiterate your time and energy should be focused on these 5 areas in order to build muscle and gain strength so that you don't fall off the wagon. Notice I didn’t include any biceps, triceps, or abs? Don’t worry; I didn’t forget them. They’re left out for a reason. It’s important to focus on larger muscle groups to truly maximize your gym time. 3 sets of squats will do a lot more for you than 3 sets of curls… trust me. So take the advice above, train like an athlete, and if you want to get those additional lifts in, give yourself more than 30 minutes next time.

To maximize your 30 minute workout 1R would recommend the following supplements:

1. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
2. Optimum Nutrition 2:1:1 Recovery - The carbs and protein will help you recover and build lean muscle faster after tough workouts
3. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts