We’ve all been there. You worked late, grabbed dinner, helped the kids with homework, and mowed the yard. All you can think about is getting a great workout in, but how can you make time?  Depending upon just how crunched you are for time, here are some sample workouts that can work with your schedule.

The 30 minute workout

This circuit training workout can be done at the gym, or with some basic equipment, right in your home.  This 30 minute workout targets your whole body. The goal of the workout is to keep your heart rate elevated by keeping the rest periods between exercises short. Perform the 30 minute workout as a circuit. Do one set of each exercise for 10 reps resting after the completion of one round. Perform as many rounds as you can for 30 minutes. Remember to go fast, but don't sacrifice your technique.

·         Warm up: Five minutes on an elliptical trainer or jumping rope.

• Ten Barbell Static Lunges. With a barbell placed across your back stand with your feet split forward and backward, about 18-24 inches apart. Bend your legs and descend onto the front leg, allowing the back knee to come close to the ground. Keep the weight on the front heel and maintain a straight torso. Extend your legs and return to the standing split position.

·         Ten dumbbell presses. Lying on a bench with your feet firmly on the ground, hold the dumbbells directly over the chest, arms straight.  Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive). Lower the dumbbells to the sides until they are level with the top of the chest. Press them back up to straight arms, preventing them from touching at the top.

·         Seated rows. Seated with your chest against the pad and your arms straight, grab the handles at chest level.  Stabilize your feet firmly and keep your chest up at all time.  Keeping the elbows close to your sides, pull the handles back.  Return slowly forward until your arms are straightened again.  If you’re working out at home you can substitute the seated row with bent over dumbbell rows.

• Barbell upright row. Standing, hold the barbell in front of your thighs, arms straight and palms facing back. Lift the barbell straight up by leading up with your elbows. Keep the barbell close to your body on the way up, and relax your wrists by letting them bend. Lower the barbell back to the front of your thighs.

• Lat pull downs. Standing, hold the barbell in front of your thighs, arms straight and palms facing back. Lift the barbell straight up by leading up with your elbows. Keep the barbell close to your body on the way up, and relax your wrists by letting them bend. Lower the barbell back to the front of your thighs.

10 Minute Workout: (No Equipment Required!)

Can’t spare 30 minutes? Or can’t get access to weights? No problem. You’re already blessed with everything you need for a great workout, your own body. This workout is great for when you’re traveling or at the end of a long day.

Start with deep squat. Stand with your feet slightly more than shoulder width apart and bend your knees so that your thighs go below parallel with the floor. Twenty of these squats should take just a few minutes and leave your legs feeling worked.

Immediately drop into a push up position and get started. If you can knock out 25 push-ups, go for it!

Now roll over and start your bicycle crunches. While doing a normal crunch raise your left knee to your right elbow. Then repeat, but never let your feet rest on the ground. That’s one rep. Now complete 25 reps.

Back on your feet. Ready. Get into a boxer’s stance and throw punches. Alternate left and right hands for 50 punches. Breathless yet? No? Then start the routine over and keep working until your ten minutes are up. You’ll find yourself pleasantly exhausted after this one. This workout is so quick and fun, you may find that you incorporate it into your regular fitness plan.

Focus On the Big Three

Competitive power-lifters refer to the bench press, the squat and the deadlift as the “Big Three” of weight training.  And it’s no wonder. These lifts focus on strengthening your core and allow you to quickly get a full body workout. I like to perform three sets of 8-12 reps for each of the lifts, usually starting with the squat, moving to the deadlift and finishing on the bench. If you train with enough weight, you’ll find that this quick workout can provide as much benefit as much longer, but less intense training.

On your quest for personal fitness, don’t let lack of time be a roadblock. By making time for weight training, watching your technique and focusing on a training program that can provide real benefits in a short amount of time, you can fit weight training into your schedule.

About Hyperstrike

HyperStrike’s mission is to be the premier training and nutrition resource on the web for fitness professionals. The company offers custom online fitness and nutrition services for gyms and personal trainers that generate new revenue opportunities and improve member/client satisfaction and retention. HyperStrike provides fully managed and hosted solutions with Private Label options available. Learn more today at http://www.hyperstrike.com.