30 what?
Thirty minutes. But don’t get too caught up in the number, as this workout isn’t worried about the numbers – it is more focused on results. And isn’t that what you’re really looking for?
Most workout sessions are controlled by sets and reps. You decide on a number for each, and then follow through with one after another until you are finished. And then you go home. Yeah, this gets the job done – but what if you are wanting more than just getting it done. What if you are looking for max results with a minimum of time. That is where a minutes program comes into play.
The way a minute’s workout’ works is that time becomes the controlling factor in how the workout progresses. You give yourself a set amount of time to get each round finished and then you move on to the next. Rather than focusing on a number (counting the reps), you are more focused on how you feel, how your body is lifting the weight, and making sure that you are getting the most out of the time you have. Shredding the body takes more than reps and sets, it takes linking the mind and the body together.
The Minute’s Workout Explained
Each of the four rounds of this minute’s workout is based on three exercises (a tri-set). You go through each of the three exercises going until failure, and then you take a minute or two rest and do it all over again. And when we say failure, we are talking about failure with perfect form. Do not be tempted to cheat at these exercises, as that will only work against you. The only number you have to be concerned with is the number six – that is how many minutes you will do each of these rounds. You have better things to be thinking about, like concentrating on each rep to make sure that the muscle is contracting fully, going through its full range of motion, and being exhausted properly. You can’t do all that while counting reps – at least not without losing that mind and body connection.
This is a full body workout that would normally take over an hour to do, but we are compacting down to around 30 minutes. There is a lot of plyometric exercises used to improve your performance, get lean, and also allow you to do it at home, in the gym, on the road, etc. As an added bonus the fast pace will also activate your metabolism (without doing cardio) making you a fat burning machine for the rest of the day (even while sleeping). Sound good to you?
Give it a try:
Round One
1. Pushup, failure with perfect form
2. Goblet Squat (using dumbbells or anything else you can find), failure with perfect form
3. Burpee, failure happens once your pace is forced to slow down
Do as many tri-sets as you can in 6 minutes, resting for one to two minutes after each.
Round Two
1. Dip, failure with perfect form
2. Pullup, failure with perfect form
3. Pushup, failure with perfect form
Do as many tri-sets as you can in 6 minutes, resting for one to two minutes after each.
Round Three
1. Bulgarian Split Squat, failure with perfect form
2. Skater Squat, failure with perfect form
3. Russian Leg Curl, failure with perfect form
Do as many tri-sets as you can in 6 minutes, resting for one to two minutes after each.
Round Four
1. Sit-up to Stand with Jump, failure happens once your pace is forced to slow down
2. Mountain Climber, failure happens once your pace is forced to slow down
3. Surfer Pop-Ups, failure happens once your pace is forced to slow down
Do as many tri-sets as you can in 6 minutes, resting for one to two minutes after each.
More Full Body Workouts
The Couples Workout
An MMA Fighter Lurks Inside You – 3 Tips to Set Him Loose
MMA Workout – Here Comes The Boom
Kick-Ass Kettlebell Training
About Dr. Eric J. Leech
Eric has written for over a decade. Then one day he created Urbasm.com, a site for every guy.
About Dr. Eric J. Leech