Have you ever wondered how to get better results in less time?
The truth is you do NOT need to spend hours in the gym to get fantastic results.
Every time I go to the gym, I see guys doing a few sets of bench press resting like 10-minutes in between each set. No wonder they’re in the gym for 2 hours!
One of my favorite strategies to get the best results efficiently is to time your workouts. This tip can be a game changer.
What are Strength Circuits?
Strength circuits of 2 or more strength exercises where the targeted number of reps are challenging to complete. And the exercises are based on movement patterns.
Here’s an example of a strength circuit layout. You complete the following 5 exercises for 10 reps each as a circuit for 3 rounds total:
1. Double DB Front Squat
2. Close-Grip Push Ups
3. DB Side Lunges
4. Single-Arm DB Row
5. Bicycle Crunches
The beauty of strength circuits is that they are much more dynamic than doing 3 sets of shoulder press back-to-back.
By choosing a sequence of exercises that use different muscle groups in different ways, you don’t need to rest as long between each exercise. You are able to do more training in less time, which equates to better results in less time.
This workout efficiency concept is technically referred to as “workout density”, or the amount of exercise you do per unit of time you workout.
How Do You Time Your Workouts?
When you time your workouts, you determine the time you allocate to each exercise or circuit, which includes rest periods.
Using the above strength circuit example, I use a stopwatch – the one on my phone – which starts at 0:00.
After I press the “start” button, I would do 10 reps of DB goblet squats, then rest. When the clock hits 1:00, I do 10 reps of push ups then rest. When the clock hits 2:00, I do 10 reps of DB side lunges. And so on.
So every minute, I’m doing an exercise. This type of timed interval is called “Every Minute On The Minute” (EMOM). I just call it “on the minute”.
The entire workout takes just 15-minutes, or 15 total sets on the minute excluding warm up and cool down.
If you rest as long as you want between exercises, the workout may not be nearly as efficient.
By timing the workout, you are completing the same amount of exercise in possibly HALF the time. And THAT is the magic of timing your strength circuits (and workouts in general).
If you rest as long as you want, you rest too much. Your workout becomes inefficient and long. And dare I say even lazy!
If you time your workouts instead, the workout will be MUCH more intense and effective. Your rest periods will be shorter. You will feel much better when you are done.
Remember, every second counts.
Which Strength Circuits Should You Do?
While there are many different ways to choose workouts and time them, “on the minute” training is my bread and butter. I LOVE this type of training because you push hard, but not too hard. It’s just right. You can still maintain excellent form.
Every workout in my 12-week BuiltLean® Transformation program uses strength circuits with “on the minute” timed intervals.
The best part is that you don’t even need a stopwatch. You follow along a workout video where I demonstrate each exercise and tell you exactly what to do.
There’s even a countdown timer that beeps the last few seconds before you start or stop an exercise, so you don’t even have to look at the timer! You can just listen.
You can even download the audio of the workout to your phone so that you can have me coach you at the gym if you prefer.
Whether you follow the workouts in my BuiltLean® Transformation program or you use a stopwatch, either way, you will win.
You will get leaner, stronger, & fitter. You will have much more effective workouts and feel AWESOME when you are done.