The High Performance Journal

5 Ways To Burn Fat By Cutting Your Workout Time In Half

get lean Nov 08, 2022

Reading time: 3.5 minutes

I was talking to a founder the other day.

While doing a discovery call we found out one of his main struggles was hitting his workouts.

His previous trainers had him doing workouts that lasted 1-1.5 hours in the gym 4x a week.

He got so frustrated with not being able to do his workouts that he gave up.

I understood where he was coming from because many trainers treat their clients as if fitness was the #1 thing on their minds.

So I asked him,

If I could cut your workout time by 75% while still hitting helping you burn fat & gain muscle...would you be down?

I did the math for him: We can go from 4 total weekly hours in the gym to 90 minutes or less.

This means you'd get back 2.5+ hours every week.

He said yes.

Which leads me to a big lesson for you:

You don't have to spend a lot of time in the gym to get results.

You're not trying to become a bodybuilder or get on the cover of a fitness magazine.

You want to become leaner, healthier, have more energy, live longer & take off your shirt at the pool with confidence while being a good example to your kids.

To get these you don't need to spend boatloads of time at the gym.

In fact, all you need is 90 minutes a week. Maybe even less.

There are a few ways to get a great workout in and get all the benefits from working out that have you spending 50-75% less in the gym.

Give me a few minutes and I'll show you 5 effective ways to do this.

1. Supersets

A superset is where you do 2 non-competing exercises together.

An example would be doing a set of squats for 10 reps & then a set of bench presses for 10 reps.

Pairing exercises and non-competing exercises together cut the time you'd normally take to rest.

It also adds a little cardio in as well.

2. Tri-sets

A tri-set is where you do 3 non-competing exercises together.

Example: Squat x 10 + Bench press x 10 + Plank for 1 minute

As opposed to the supersets you're doing 3 non-competing exercises and, again, getting a bit of cardio as well.

3. Escalating Density Training (EDT)

EDT's work 2 opposing muscle groups working for a total number of reps hit within 10-15 minutes.

Example: Lunge for as many reps as possible stopping 2-3 reps before failure. Do the same for a back row.

Keep alternating & count the total number of reps done in 10 min.

This increases the intensity as well as the amount of work you do within a 10-15 minute time frame.

4. Density Circuits

Density circuits work 3-5 opposing muscle groups working for a total number of reps hit within 10-15 minutes.

Example: Doing a Squat x 10, Pushup x 10, Lunge x 10 all stopping 2-3 reps before failure.

Do as many of these as possible within 10 minutes.

This resembles a full-body circuit and can act as a way of lifting weights while doing cardio at the same time.

5. Tabata's

Only have 4 minutes to workout? No problem.

Tabata's are 20 seconds of work with a 10-second rest for 4-8 rounds. You'd do 1-2 exercises within a tabata.

Example: Squat for 20 seconds. Rest. Pushups for 20 seconds rest. That's one round. Do for a total of 4 rounds.

The key to doing these workouts is to exercise in a controlled manner.

Focus on good form and always stop yourself within 2-3 reps of failure.

All these workouts take 30 minutes or less to complete. Do this 3x a week and you're set.

This is more than enough work for anyone who wants to get the benefits from working out without spending hours in the gym.

You now have 5 effective ways to cut your workout time by 50-75% without feeling guilty.

Hope this helps.

- Dan


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