When No Time Is An Issue
Beyond laziness and not seeing the benefits of working out, having no time is the biggest issue with maintaining a consistent workout routine. This is when no-time training comes into play, but more on that later.
Let’s address the reality of not having time for exercise.
It’s a common scenario for those juggling a home/work life with children, operating on tight schedules, and dealing with excessive stress. While exercise is a beneficial stress reliever (eustress), it’s essential to acknowledge that it also contributes to the overall stress load.
It’s a balancing act that I must account for in my own training and that of my clients. Here, I’ll discuss some no-time training factors for workout efficiency and provide template examples that you can use when time is an issue.
No-Time Training Guidelines
Before getting into it, this is for people who want to improve their health and fitness in the time they have and not use time as an excuse. Whether you have 10, 15, 20, or only 30 minutes to exercise, it goes without saying (but I will anyway) that you have to make the best of the time available.
Do you know what that means? Efficiency.
It doesn’t matter if you are at home with no equipment or at the gym with all the bells and whistles. It’s best to make the most of your time, and here is how I do it.
Exercises that train more than two muscle groups are the priority. Examples include squats, push-ups, and chin-ups. Second, no-time training formats are trisets, meaning three exercises performed in a row.
For example,
1A. Squat
1B. Push-up
1C. Farmers Carry
Trisets are a fantastic way to train when pressed for time.
Last, you’ll use one piece of equipment for the entire triset, which limits transition time between exercises. Doing so allows you to be what? Efficient. There is that word again.
Ideally, you’ll be performing two trisets, so you take the time you do have and divide it by two. So, if you only have 15 minutes, here is how you’ll structure your no-time training.
1A. Exercise 6 reps
1B. 6 reps
1C. 6 reps
2A. 6 reps
2B. 6 reps
2C. 6 reps
For both trisets, do as many rounds as possible in six minutes. With no time training, you’ll keep the reps and the time you do the triset the same.
No-Time Training Format
This template is not written in stone, but it gives you a guideline for approaching your no-time training when time is limited.
1A. Squat Variation
1B. Push Variation
1C. Upper Body Pull Variation
2A. Unilateral Lower Body Variation
2B. Upper Body Pull Variation
2C. Core or Favorite Isolation Exercise Variation
I program two upper body pull exercises because it is more important to train the back, but if your goals are different, feel free to substitute any upper-body exercise there. Use moderate resistance because strength is not the goal, and rest when it is needed.
Let’s get into some training examples.
No-Time Training Examples
Using the template above, here are a few common examples I use with clients when time is limited.
Bodyweight Example
1A. Pause Squat (pause for 3 seconds in the bottom position)
1B. Push-Up or Incline Push-Up
1C. Superman
2A. Reverse Or Side Lunge
2B. Bent Over T Raise
2C. Leopard Crawl
Dumbbell Example
1A. Goblet Or Front Squat
1B. Triple Floor Press (do the same reps for left, right, and both hands)
2A. Dumbbell Single Leg Hip Extension (same reps on both sides)
2B. Pullover
2C. Tall Kneeling Biceps Curl
Resistance Band Example
1A. Front Squat
1B. Band Push Up
1C. Split Stance Row
2A. X Crossover Lateral Walk (Same reps on both sides)
2B. Tall Kneeling Pull Aparts
2C. Overhead Triceps Extension
One More Thing
Due to its high intensity, it’s best to do this training only twice per week. Remember when I spoke about managing stress? These are high-stress workouts on top of the accumulated stress, so ensure plenty of recovery between training and get some protein for muscle repair.
If stress is high, rest is low, and you still want to exercise, go for a walk and live to fight another day.
Wrapping Up
Limited time is a problem for most, but turning it into another excuse is unnecessary. These no-time training examples will keep you on the straight and narrow when life is trying to push you off it.
Get after it and have some fun.
If you need assistance putting it all together, message me here.
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