The biggest excuse people give for not exercising is lack of time. This is due to the belief that you have to train for 90 minutes a day in an expensive gym, or buy some expensive equipment or a DVD set to get in good shape. That is not true.
How to exercise faster
The key to working out quickly is to improve the density of your training. The concept of density training is very simple: do more work in a given period of time, or do a given amount of work faster than you have done before. Of course, the “work” we’re talking about here is exercise.
The benefits
The biggest benefit of density training is that you can complete your workout in a shorter period of time. This is extremely useful for busy professionals who don’t have more than an hour per week to train.
Another advantage of density training is that it allows you to lose fat and build muscle with relatively light to moderate weights. The point is to pack more work into a given amount of time, thus increasing intensity and overload without having to increase the weight.
For example, suppose you squat 200 pounds for 10 reps, resting 2 minutes per set. Reduce the rest period to 90 seconds and go through the workout. The weight will feel heavier because your body is more tired. Your body doesn’t really know how much weight it’s lifting. Your body just knows that there’s something in there that it can’t lift because it’s tired, and the only way to move that object is to get bigger and stronger.
The program
Two methods to improve your density are supersets and trisets. Supersets are simply two exercises performed back to back without rest. They have also been called couplets and compound sets. Trisets are three exercises that are performed back to back without rest, and are also known as triplets.
So let’s put this theory into practice. Suppose you have one hour to exercise in the whole week. Let’s divide that hour per week into four sessions per week. This means that each session cannot last more than 15 minutes. Here’s a training program using supersets and trisets:
Monday Thursday:
Perform as superset:
Hindu push-ups 3×10
Bodyweight Squats 3×20
Act like Triset:
Swings with kettlebells 2×10
Kettlebell Front Squat 2×10
Push Push 2 × 10
Tuesday Friday:
Perform as superset:
Burpees 3×10
Pull-ups 3×5
Act like Triset:
Kettlebell Push Press 2×10
Kettlebell Windmill 2×10
Sumo Deadlift High Pull 2×10