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Shorter, Intense Workouts Equal Great Results

I’m not a fan of spending hours in the gym especially when it is summertime. I have other things I need to get done and more importantly, there really is no reason for it. But I don’t like to entirely skip a workout either, especially shoulder workouts, as this is my favourite part of the routine.

In the heat of summer and quite literally some dog days, I aim for a short, 15-20 minute blast of exercise. You’d be surprised at how much you can do in a short amount of time! The key is shorter rest periods, higher reps, with lower weight.

I have created two workouts, one for the home where all you need is a chair, and one for the gym which will get you in and out in less than 30 minutes.

Both workouts will get your heart pumping, raise your metabolic rate, use all of your muscle groups, and make you feel great for the rest of the day. While you won’t feel good that you skipped a workout, I can assure you that you will not regret getting a short blast in!

Just because your workouts are shorter doesn’t mean you can’t get in a pre workout drink to give your body an extra kick either! Whether your goals are boosting your strength, packing on size, or increasing your power, a pre workout formula can help you get more out of your exercise regime.

So, let’s get on to the workouts.


Perform each move as many times as you can for 1 minute. Rest for 1 minute, then repeat 2 or 3 times, depending on how much time you have. This could be for 15 minutes

  1. Reverse Lunges

  2. Step Ups

  3. Tricep Dips

  4. Squats

  5. Push Ups

  6. Jumping Jacks

  7. Up and Down Plank

Supersets are a great way to get you heart rate up and budget your time wisely. A superset is combining 2 exercises back to back with a rest only after you have completed the 2 exercises. I especially like using supersets to incorporate 2 antagonist muscles. An example would be working the biceps and triceps together.


Here is another great 20-minute workout to try at the gym when you are short on time. Perform each superset 2-3 times, for 10-15 reps. Rest 30 seconds in between each superset.

  1. Cable Row and Bench Press

  2. Shoulder Presses and Lateral Raises

  3. Push ups and (assisted if needed) Pull-ups

  4. Bicep Curls and Tricep Pressdowns

  5. Squats and Dumbbell Straight Legged Deadlifts

These workouts are shorter workout time but just as effective. If you know that there’s a partiicular part that you want to focus on then definitely use the exercises that will work them the hardest. For example, if you are serious about building a balanced upper body here are 8 exercises for serious upper arm growth.

You will be able to increase strength while still being able to build muscle.

Remember, the amount of time you train is not what’s important. It’s the intensity that matters. So if you are short on time, away for the weekend, or off schedule, grab this workout and get going!

Written By Sloane Davis


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