The world may operate a lot differently these days after being upended by COVID-19 and its aftermath, but one key aspect has remained the same: It can be just as hard to squeeze a regular workout into our busy schedules.
Perhaps we’re all a little out of practice in accomplishing everything we used to, especially if we spent months in lockdown and are just now getting back in the groove. But whatever the reason — juggling work, school, time with friends and family, and navigating relentless to-do lists — our precious moments for the gym can quickly slip through our fingers.
The solution, however, is simple, according to Denise Cervantes, certified personal trainer. By employing a few high-efficiency techniques in our weight workouts, we can dramatically increase the intensity of every set and rep, thus gaining much of the same benefits we would in a traditional 60-minute session in about 30 focused minutes.
Here, Cervantes details a three-part chest, triceps and biceps routine that cuts down on time without cutting corners. To do it, you’ll need a bench and dumbbells, or you can use a barbell with an assortment of weight plates, if you prefer (and if you have a spotter on hand). You’ll start off with incline presses, followed by two superset combinations that minimize the rest periods to keep you focused and pushing toward the finish line.
“This workout makes sure not a moment is wasted,” Cervantes says. “You’ll work near the upper limits of your strength while trying proven techniques such as eight-count negatives, drop sets, supersets and partial reps to fully challenge these muscles. You’ll get in and out of the gym quickly and yet still feel really accomplished.”
The Chest and Arms in 30 Workout
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