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Short Workouts – The Fast Way to Build Muscle




Short workouts are a great way to get in shape and stay on track with your fitness goals. Short workouts are not new, they have been around for decades. The difference is that they started to become popular again recently.

The main idea behind this type of workout is that you can achieve the same or even better results in less time. This way you can save time and energy while still reaching your fitness goals.


It is not a full-body workout. In this type of workout, you only have to work out your legs and core. The reason for this is because if you do not fully exercise your whole body, then it can be harder for you to stay on track with your fitness goals.

It helps people who are in a hurry or just want to get in shape quickly. The shorter the workout, the less time and energy it will take for you to get in shape.

Types of Short Workouts

There are two types of short workouts. The first type is a high-intensity workout, which is a workout that uses intense cardio, strength and plyometric exercises.

The second type is an interval training workout, which starts with a low-intensity cardio activity then transitions into an intense activity in less time than it takes to complete the low-intensity activity. This type of short workouts can be used by just about anyone who wants to improve their fitness level and get in shape fast.

Why One Needs Short Workouts

We live in a period when 24 hours of the day seems not sufficient to get all the things we would like to do. How to cram work, training, shopping, meditations or a child raising and have time to go out with your friends?

Nowadays everything must be done at full speed otherwise you will not get to sleep 8 hours per day never. An American research has shown that current generation sleeps an average of one hour less than 80’s generation. In fact, the main reason claimed most often by those who would like to do sport, but fail, is that they do not have enough time.

In a study, it was found that people who do short workouts are more likely to stick to their workout routine. The study found that short workouts are more effective because they don't exhaust the person and make them want to quit.

Also, short workouts can be done at home and don't require much equipment - which makes them convenient for people with busy schedules. .

Short workouts also provide results in a shorter amount of time than other kinds, which makes it easier for people with busy schedules.

Sample Short Workouts for Bodybuilders

The following is a list of short workouts that you can do in just 20 minutes to build muscle effectively.

- Squats: 10 reps, 3 sets

- Pushups: 10 reps, 3 sets

- Pullups: 5 reps, 2 sets

- Barbell Deadlifts: 10 reps, 3 sets

- Curls: 10 reps, 2 sets

- Lat pulldowns: 10 reps, 2 sets

- Stiff-legged deadlifts: 10 reps, 3 sets

- Triceps dips: 10 reps, 2 sets

- Squats: 10 reps x 3 sets

What The Research Says About Short Workouts

The founders of International Federation of Body Builders (IFBB)Joe Wieder and his brother Ben Weider have been noticed this issue for 60-70 years. Even then they realized that not everyone will have required time and energy to stay in the gym for 2-3 hours a day, as were the great champions of that time as Arnold Schwarzenegger or Frank Zane.

In addition, many do not even really want to get their performance or to compete. They just want to look good and be healthy. The workout program of those championships with 15-20 per muscle group required much time and too much energy for an ordinary man. And then Joe Weider came up with the solution: short training, but effective enough to achieve visible results soon.

Related Article: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Training Quickly with Excellent Performance:

This strategy of achieving a great body by working 5-10 minutes per day has contributed decisively to the development of bodybuilding and fitness in general. Gradually people began to come to the gym and, if in the 60s bodybuilding was practiced by a handful of enthusiasts, now, only in America, there are 20 million people attending the gym.

This success was based on several factors but essentially was that ordinary people have achieved visible results even with these short programs. The most important here is to get rid of unnecessary things and go straightly to the target, without wasting time.

Myths Associated With These Exercises

There are many myths related to bodybuilding people believe in. Therefore let’s go through the most common to see what they are about:

- Stretching (muscle stretching) helps athletes avoid injury;
- Stretching help athletes perform better and lead to better muscular performance;
- Weight training reduces flexibility;
- Stretching before exercise provides great heating;
- Exercises designed for abdomen melt belly fat.

All seem to be true, but in reality, all of them are false. If you don’t have enough time, focus on the essential. Do only specific heating exercises, i.e. some series of exercises that follow, using lightweight, and then with an average weight and go directly to those exercises established for training.

Dos and Don'ts When It Comes To Short Workouts

No need to do more than 4 sets of an exercise and two exercises for a muscle group to get good results. It is highly important to increase gradually weights that you are used. Generally, a weight that you may use to do 8-12 reps is better for this kind short workout.

Very high weights (1-5 reps) require a very good heating, supervision by a colleague during execution and larger breaks between sets, which consumes time. To save even more time, try to work for two groups simultaneously using super series methods: an exercise for a group followed, without pause, by another exercise for another group and then make a two-minute break.

The most popular Professional Bodybuilders recommend coupling antagonistic groups: chest with back, biceps with triceps, abdomen with shoulders and lower back and shoulders you can work with the legs. So choose two antagonistic groups, do two exercises for each one, 4 sets for each exercise and leave the gym.

Related Article: Weight Training According To Your Body Type


Theoretically, short exercises should last less than 30 minutes and results can be impressive, especially if you use and nutritional supplements. Short, intensive training can be a great solution for those looking to spend less time in the gym.

They are tailored for busy people who want to look good and be healthy. They are more attractive and easy to perform and the result is guaranteed.

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