Maintaining a workout schedule can seem an ever increasingly hard feat if you work and have kids. With the weekdays consumed by work and the weekend taken up by family commitments, it can seem there is no time at all to stick to a sustainable workout schedule. For those busy bees with little time to workout within their schedule, the one hour lunch break during the week may prove a great time to schedule a workout!
Thirty minutes is ample time for an intense and challenging workout during the lunch break, with enough time for getting changed and consuming the all important post workout nutrition. The workout schedule focuses on multi joint compound exercises to stimulate a large number of muscle groups in an intense manner, whilst restricting the time of the overall workout. If you are new to any of the exercises it would be wise to ask a personal trainer to run you through the execution to ensure safety, and optimal results. Try to aim for two minutes rest between sets.
Squats 10 reps x 3 sets
Barbell Bench Press 10 reps x 3 sets
Bent Over Barbell Row 10 reps x 3 sets
Romanian Dead Lift Using A Dumbbell 10 reps x 3 sets
Military press 10 reps x 3 sets
Pull Ups/Downs (depending on strength) 10 reps x 3 sets
Barbell Lunges 10 reps x 3 sets
Dips (use the assistance machine depending on strength) 10 reps x 3 sets
Under Hand Chin Ups/Downs (depending on strength) 10 reps x 3 sets
The other lunch hours during the week can be spent resting, or some light cardio and abdominal exercises. None of the above workout sessions should take any longer than 40 minutes to complete (usually less), if taking two minutes rests between sets.
The exercises implemented within the above workout schedule are multi joint compounds which require many muscles groups to recruit during the lifts. The use of compound exercises is the key to quick and intense workouts, recruiting a large number of muscles with heavy loads within a restricted time frame.
If you have a goal more geared towards fat loss, it may be worth looking at performing a circuit instead. Circuit training can be performed quickly, intensely, and great for burning calories. If performing a circuit ensure your form does not slacken on the exercises at fatigue sets in.