When I was footloose and fancy free, I had all the time in the world to train and I acted accordingly.

And before you ask, yes, dancing was a part of my pre-workout but I was no Kevin Bacon.

Now being a much older dude with a wife, kids, mortgage and all the trimmings, the demands on my time have grown exponentially.  I imagine this has happened to you too, now that you’re all grown up.

Those meathead sessions of curls and presses are now a thing of the past because as you get older, you need to be smarter about your exercise time. However, you still need your exercise to be effective and that’s where training efficiency come in.


There is nothing special or magical about these exercise techniques below. They’re just a way of reorganizing your exercise to suit your schedule while still getting the results you deserve.

When you do have more time, you can bust a move like Kevin Bacon all you want.

Kevin bacon

1. Density training

Density training is about increasing the amount of exercise (sets X reps) you do in a given amount of time. You’ll improve your ability to do more exercise in less time, which is also known as improving your work capacity.

Density training is a fantastic training method for fat loss. You get a better body and improve your fitness level all at the same time.

What’s not to love?


This type of training is best done two-three days per week with 48 hours rest in between trainings. All the exercises will be done for time. The work rest periods are as follows:

Beginner (you’re just starting out) 20 sec work/40 sec rest.

Intermediate (you’ve been exercising for 6 months) 30 sec work/30 sec rest.

Advanced (you’ve been getting after it for a year or more) 40 sec work/20 sec rest.

It’s a five-exercise circuit (one after the other) using the movements below.

Note-These are examples only, you can choose any variation you want

1. Squat variation – BW squatGobletSumo or Barbell squat

2. Push variation- Incline push upPush up or Dumbbell bench press.

3. Single leg exercise- Reverse lungeForward lunge or Side lunge (Alternating sides).

4. Pull variation- Rack pullDumbbell bent over row or Standing cable row.

5. Core- Alternating side plankMountain climbers or Front plank.

You’ll complete two-four circuits (depending on how much you have in the tank on training day) for a total training time of between 10-20 minutes.

Training tips

*  Have all the equipment you need near so you don’t need to move much and to    save time between exercises.

* Keep track of your reps and weight to measure improvement.

*  Do as many reps as possible within your time frame with correct technique.

Choose a weight which allows you to complete all your reps with good form.

*  Choose different variations to keep things fresh.

2. Timed sets

 When you’re pushed for time but you still want to get your sweat on, limiting your time, reps and the equipment you use is a great way to train with a minimum of fuss and fanfare.

There’s nothing magical about the 8 minutes and 8 rep protocol. You can change it to 5 and 5, 6 and 6 or 7 and 7 depending on how much time you have.


Complete each training as a circuit, resting as little as possible between exercises. Rest 30- 60 seconds at the end of each circuit and do as many rounds as possible within eight minutes.

Select a weight that allows you to complete all repetitions with good form. If you’re stacking trainings, rest 90-120 seconds between rounds and choose no more than three in the one session.

You can mix and match these to your hearts content.

Eight-minute legs

1AGoblet Side Lunge– 8 reps on each leg

1B. Goblet squats- 8 reps

1CSingle leg hip extensions – 8 reps on each leg

Note- Use either a dumbbell or a kettlebell.

Eight-minute arms

1A. Overhead triceps extensions– 8 reps

1BConcentration curls – 8 reps on each arm

1CTriceps pushdowns– 8 reps

Note-You will need access to a cable machine and dumbbells. Keep them both close.

Eight-minute shoulders

1A. Band pull apart- 8 reps

1B. Band shoulder press- 8 reps on each arm

1C. Band In/Outs- 8 reps on each arm (four front raises/four lateral raises)

Eight-minute chest

1A. Dumbbell chest flies– 8 reps

1B. Single arm chest press– 8 reps on each arm

1C. Incline pushups– 8 reps

Eight-minute back

1A. Dumbbell pullover– 8 reps

1B. Bent over reverse flies– 8 reps

1C. Single arm row– 8 reps on each arm

Eight-minute core

1AFront plank with shoulder tap– 8 reps on each side

1B. Side plank with hip dip– 8 reps on each side

1C. Reverse crunches – 8 reps

3. Complexes

A complex is a series of exercises done back to back where you finish the reps of one lift before going on to another and the barbell (or dumbbells) only leaves your hands or touches the floor when all the lifts are done.

Complexes are fantastic training method for fat loss and building muscle and will save you a ton of time.   However, these are not for the faint of heart. They may look easy on paper but when you’re neck deep in one, it’s an entirely different matter.

Make sure you’re familiar with all the lifts before attempting any of the complexes below and keep the weight on the lighter side for the first set until you feel confident enough to crush it.

Note-Please warm up thoroughly before attempting these.

1. The bear barbell complex

  • Power clean
  • Front squat
  • Push press
  • Back squat
  • Push press

Complex 8 (do 3 sets and rest 90-120 seconds between complexes)

 Dumbbell 7-7-7 complex

  • Overhead triceps extensions
  • Hammer curl
  • Overhead press
  • Bent over row
  • Split squat left leg
  • Split squat right leg
  • Sumo burpee

 Note- You can find more complexes here.

Wrapping up

Being short on time doesn’t mean you short yourself the benefits of exercise. Increasing your intensity and condensing your training will keep you looking, feeling and moving great.

And who knows? You may give Kevin Bacon a run for his money after all.

 Email- shanemcleantraining@gmail.com



  1. Yon Tronaas

    I have to thank you for the efforts you’ve put in penning this blog. I really hope to check out the same high-grade content by you in the future as well. In truth, your creative writing abilities has inspired me to get my own, personal website now 😉

    • Balance Guy Training

      Thank you Yon. If you need any help please feel free to reach out.

  2. noob vs pro vs hacker vs god

    I simply must tell you that you have an excellent and unique website that I must say enjoyed reading.

  3. proxo key generator

    Enjoyed reading through this, very good stuff, thankyou .

  4. vn hax

    I was looking at some of your articles on this site and I believe this internet site is really instructive! Keep on posting .

  5. nonsense diamond download

    I have interest in this, cheers.

  6. game of dice cheats

    very Great post, i actually enjoyed this web site, carry on it

  7. gx tool apk download

    I am glad to be one of the visitors on this great website (:, appreciate it for posting .

  8. zee 5 hack

    Thank You for this.

Leave a Reply

Your email address will not be published. Required fields are marked *