Fast Workout Formats for Big Results in Less Time
6 Training Templates That Prove You Can Build Muscle & Torch Fat Without Spending Hours in the Gym
Short on time? You don’t need an hour-long block on your calendar to work out. You don’t even need a gym membership. But you do need a plan. Bench-pressing for half an hour isn’t the best use of your limited time to exercise. Instead, focus on short, intentional workouts. They can be as — or more — effective than longer sweat sessions. And they help you stay consistent with your workout routine.
AskMen asked elite trainers to share their favorite fast-yet-impactful workout formats to help you build muscle, burn fat and get in great shape. Whether you’ve got less than 10 minutes or 30-40 minutes to spare, the following workouts are designed to help you train smarter when life is busy.
RELATED: How Often Should You Be Weight Training Each Week?
1. Full-Body AMRAP (As Many Rounds As Possible)
Trainer: Nic Wilson, F45 athlete
What it is: A high-intensity circuit format that has you repeating a set of movements for as many rounds as possible within a certain timeframe. There’s no official rest period, so you’re just giving it your all while the clock is on.
Why it works: “It hits all major muscle groups, blends strength with cardio and keeps your heart rate up the entire time. The AMRAP format creates built-in intensity. Your body doesn't have time to coast, and your mind stays engaged,” says Wilson.
How to do it:
Set a timer for 20 minutes. Cycle through the following exercises and complete as many rounds as possible.
- 10 push-ups
- 15 air squats
- 10 dumbbell rows (each arm)
- 20 mountain climbers
- 10 burpees
2. EMOM (Every Minute on the Minute)
Trainer: Ashley Parker Angel, co-founder and head coach of High Level Science
What it is: One move per minute. You do your reps, then get to rest for the remainder of the minute. It’s a great format for beginners who want to build stamina.
Why it works: “These build focus and stamina and can be done in just 20 minutes.They can be done with no equipment at all so you can hit them standing next to your desk at the office,” says Angel. Plus, the format encourages a good balance between rest and effort, which helps you progress over time.
How to do it:
Each minute, perform one movement, like squats or push-ups. Do a specific amount of reps — say, 12 reps if you’re training for strength. Whatever time you have left in the minute is your rest time. Continue for 20 minutes.
3. Superset-Based Circuit
Trainer: Ashley Parker Angel
What it is: Two or three exercises performed back-to-back. You usually combine upper and lower body moves or push and pull ones, which complement each other.
Why it works: Supersetting maximizes your time in the gym (or at home). You’re working multiple muscle groups back-to-back without getting overtired. It’s a great strategy to build muscle and lose fat.
How to do it:
Pair compound moves like rows and presses or squats and lunges. Perform them in a circuit-style format with minimal rest. Aim for three to four rounds.
4. Tabata Intervals
Trainer: Ashley Parker Angel
What it is: Tabata is a classic form of high-intensity interval training (HIIT). The interval is short and intense, which helps you stay motivated when you’re tempted to give up.
Why it works: Tabata training improves conditioning and spikes metabolism in just four minutes. “This is my favorite way to torch body fat quickly and effectively. These [intervals] will build conditioning fast and put your body in fat-burning hyperdrive,” adds Angel.
How to do it:
Choose a movement like jump squats, burpees or mountain climbers. Perform 8 rounds of 20 seconds of work, followed by 10 seconds of rest. Total time? Four minutes. But you’ll feel it afterwards.
5. Compound-Unilateral-Isolation Move Circuit
Trainer: Charles Toliver, certified personal trainer at Planet Fitness
What it is: Toliver’s signature strength-training format. It mixes and matches various types of lifts to get you more results in less time.
Why it works: “This style of training is so effective because it hits the three critical pillars of success: Volume, intensity and consistency,” says Toliver. “There are enough total reps and sets to drive growth. It’s focused effort, not wasted movement. And it’s short enough to stay consistent, even on a busy schedule.”
How to do it:
This 30-40 minute workout is structured in four purposeful phases. Do 3-4 rounds of 10-12 reps per move.
- Core Activation (e.g., planks, leg raises or bird dogs): Activating the core improves posture, stability and overall performance.
- Main Compound Movement (e.g., dumbbell press, goblet squat): This is where you build strength and power with the most bang-for-your-buck exercises.
- Unilateral Strength Movement (e.g., Bulgarian split squats, single-leg RDLs, single-arm rows): These fix imbalances, challenge stability and help prevent injury.
- Accessory Isolation Exercise (e.g., flys, curls, glute bridges): A focused finisher that zeroes in on specific muscles to build definition and endurance.
6. Seven-Minute Full-Body Circuit
Trainer: Jesse Ramos Jr., NASM-Certified Personal Trainer and ISSA-Certified Health Coach
What it is: A short circuit with minimal rest that keeps your heart rate up and works your entire body. It makes for a great hotel room workout too.
Why it works: “This format keeps your heart rate up and hits multiple muscle groups efficiently. It’s great when you’re short on time, especially in a fast-paced city environment. You can scale it by increasing rounds or intensity, and using a timer ensures structure and accountability. It’s simple, effective and powerful. And it creates an afterburn effect that keeps you burning calories long after.”
How to do it:
Perform 30 seconds of work, followed by 10 seconds of rest.
- 4 sets of squats
- 4 sets of burpees or lunges
- 4 sets of high knees
These trainer-backed workout formats prove that you don’t need long workouts to stay fit. They’re flexible enough to adapt to your routine, preferences and the equipment you have access to. The best workout is the one you’re going to stick with, and they give you the tools to do just that.
You Might Also Dig:
-
Fitness Tips