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The High Performance Journal - October 29th, 2024

One of the biggest reasons people don't get in shape is that it's too time-consuming.

While some people would call this an "excuse," the reality for many people is that it is not laziness. It's finding the time to exercise the body while caring for kids, running a business, and other responsibilities.

But what if I told you that you don't need to be married to the gym to build a healthy and fit body.

In fact, if you have 15 to 30 minutes, you can do a lot for your body in a short time.

So today, I'd like to introduce you to a workout called Strength Circuits.

If you find that you're too busy to work out, this might change your life.

Strength Circuits: A Metabolism Boosting Workout That Can Be Done In Minutes

Strength circuits are like the holy grail of workouts for busy people.

They’re the perfect mix of heavy lifting, volume, and intensity, giving you that trifecta of strength, muscle, and cardio.

It's a workout where you pair 2-5 non-competing compound exercises and do them without rest.

Strength Circuits Help Busy People Crush Three Goals At One Time:

1. When you train opposing muscles, you can build both effectively because they don't compete with each other.
2. You get a slight cardiovascular boost because you're not resting between sets.
3. Your workout time can be cut by 50-75% as a result of #2

When my 2nd daughter was born, I had to turn to various Strength Circuits because my time at the gym was cut in half. Without them, I would have been seriously got out of shape and lost a ton of muscle.

How To Do Strength Circuits

There are an infinite number of ways to do these types of workouts, but here are the top 4 templates we use in our body transformation coaching program:

1. Supersets

During supersets, you move from one set to another without a break, and workouts can take 15 to 30 minutes.

This workout has a mild cardiovascular component and a high emphasis on muscle gain, which is ideal for the busy person who wants to gain muscle.

I used this type of training when my 2nd child came out and prescribed this as the main workout for the LB90 course.

Example: You do 8-10 reps of a squat and then, without rest, 8-10 reps of a bench press. That's one round.

2. Tri-sets

During tri-sets, you move from one set to another without a break, and workouts can take 15 to 30 minutes.

This workout has a moderate cardiovascular component and a moderate emphasis on muscle gain, which is ideal for time-strapped individuals who want to emphasize both cardio and muscle.

Example: You do 8-10 reps of a squat, then, without rest, 8-10 reps of a bench press, and then, without rest, 8-10 reps of leg raises. That's one round.

3. Complexes

During complexes, you perform a series of exercises back-to-back while keeping a barbell, dumbbell, or kettlebell in your hands the entire time.

This workout is intense and not for beginners. It places a heavier emphasis on the anaerobic system and also challenges your grip because you're not letting go of the barbell, dumbbell, etc.

Example: Holding a dumbbell in your hand you do 8-10 reps of a front squat, then, without rest, 8-10 reps of an overhead press, and then, without rest, 8-10 reps of lunges. That's one round.

4. Metabolic Circuits

This type of workout consists of high-intensity training sessions consisting of short, intense bouts of exercise, typically lasting 15 seconds to 2 minutes.

These are intense and not for beginners. They commonly involve a range of strength and cardiovascular exercises.

Example: You do 8-10 reps of squats, bench presses, lunges, and back rows, followed by 1 minute of jump rope.

Important Notes About Strength Circuits

• The key to building muscle with these workouts is to track them and use ​progressive overload​.
• Keep yourself around 1-2 reps away from failure to avoid injury.
• Breathe deeply in through the nose and out through the mouth to control your breath between sets.
• The more intense the exercise, the more injury you invite. Choose the right intensity for you and maintain proper form while exercising.
• You want to do a quick ​6-minute dynamic warm-up​ to prep your body for the workout. This is as important as the workout.
• These are great for your body and your mind, too. They get your heart rate up and release feel-good endorphins, which will leave you feeling mentally healthier right after.
  
  

No More Excuses. It's Time To Workout.

Strength circuits are the best bang for the buck lean body workout routine for busy, time-strapped individuals.

They take minutes to complete, and the best part is that you need a pair of dumbbells and a workout bench to complete them.

Now, find the time in your schedule, slot these in, and experience the benefits of a great 15-30-minute workout on your mind and body.

And let's promise ourselves never to use the excuse "I don't have enough time to workout" ever again.

Onwards and upwards 🚀

- Dan

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