Ever find yourself saying, “I just don’t have the time to work out”? We’ve all been there, even I. But that’s where trisets come in. When harnessing the power of trisets, soon, time will be an excuse you will kick to the curb.
What are they?
A triset consists of three exercises performed back-to-back with minimal rest. It saves time and is a great way to get and stay in shape.
Here, I’ll explore the world of trisets and why time shouldn’t be an excuse. Then, I’ll show you how to design effective triset workouts, with a few examples to get you rolling.
Trisets Benefits
Trisets help you train smarter when you’re short on time, delivering efficient, effective, and even enjoyable workouts that still get you looking sexy. Here’s why.
Efficiency: Trisets target multiple muscle groups (when programmed well) in one training session. You get more work done in less time, making it perfect for the time-crunched.
Improved Cardiovascular and Muscular Endurance: Because trisets keep your heart rate elevated throughout the session, they provide a cardiovascular benefit while also helping you get stronger.
Calorie Burn and Fat Loss: The high-intensity and minimal rest periods lead to more calorie burning during and after your workout. Additionally, this boost, known as the afterburn effect (because your body is playing O2 catch-up), helps you burn fat when recovering.
Reduced Workout Monotony: Trisets add variety to your routine, preventing workout boredom. The mix of different exercises keeps things fresh and challenging, making it easier to stick with your workouts in the long term.
Unlike other methods involving resting between each set, performing trisets keeps you moving and grooving. When performed well, they can turn a 30-minute workout into a 20-25minute session without sacrificing results.
Why Time Shouldn’t Be an Excuse
Let’s face it – we’ve all used the “I don’t have time” workout excuse. But here’s the truth: indeed, you do have time. The key is to be efficient with the time you do have.
Here are three reasons to kick the time excuse to the curb.
Prioritizing Health and Fitness: Your health is your wealth. By prioritizing fitness, you invest in a better, stronger, and healthier you. Even the busiest person can carve out 10 minutes. It’s not about having time; it’s about making time.
Short, Intense Workouts: Studies have shown that short, intense workouts can be just as effective, if not more, than longer ones. Trisets capitalize on this by increasing intensity.
Replace Time-Wasting Activities: Consider how much time you spend on activities like scrolling through social media, binge-watching shows, or procrastinating. The amount of time I waste on these activities, I should be ripped right now, ha, ha. Instead, redirect time to a triset workout, and you’ll feel and look way better.
Designing Effective Triset Workouts
Now, let’s design effective triset workouts. The beauty of trisets is their versatility; you can tailor them to fit your fitness level, goals, and available equipment.
Tips for Creating Triset Workouts
Choose Wisely: Pick three exercises that target different muscle groups or provide a balanced workout. For example, you can pair a lower-body exercise with an upper-body exercise and a core exercise.
Vary the Intensity: Mix high-intensity moves with moderate ones to keep your heart rate up without burning out too fast. For example, you can program a triset of med ball slams with push-ups and a side plank.
Keep It Simple: If you’re a beginner, start with moves you’re comfortable with. As you progress, you can incorporate more complex exercises.
Minimal Rest: The key to trisets is keeping the rest periods short between exercises, which maintains intensity and maximizes calorie burn.
Trisets Examples
There are many ways to approach this, but if your time is truly short, full-body trisets give you the most bang for your buck. Below are two of my favorite templates.
Aim for 6 reps for strength or 8–15 reps for muscle-building, and complete three rounds, resting for two minutes after each one.
1A. Squat Variation
1B. Unilateral Upper Body Press Variation
1C. Carry, Core, Or Dumbbell Isolation Exercise
Or
1B. Upper Body Press Variation
1C. Unilateral Upper Body Row Variation
Workout Examples
1A. Dumbbell Goblet Squat
1B. Single-Arm Floor Press
1C. Dumbbell Suitcase Carry
1A. Landmine Goblet Squat
1B. Side-to-Side Landmine Press
1C. Unilateral Landmine Row
P.S. If you need assistance with programming and performing trisets, message me here.
Wrapping Up
Now that you realize trisets are the bomb, they should become your go-to method for working out when time is of the essence. Your health and fitness don’t need excuses; they need triset action; let’s go.
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Whether you’re just starting or you’re tired of piecing together random YouTube workouts, my online coaching is built to help you succeed with:
Customized workouts you can do at home
Mobility routines to reduce stiffness and move better
Expert guidance and progress tracking that fits your lifestyle
Real accountability
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