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Minimalist 2-Hour Workout Routine


Finding an explanation for not doing something is frequently pretty simple, especially when it's something you don't particularly enjoy. You probably used one of the many common justifications for skipping schoolwork in your younger years. Maybe your dog ate it? Or did your younger sibling spray water all over it? Perhaps you forgot it on the bus?

A few years later, the onerous tasks may have changed, but the justifications are still forthcoming. Adults can blame technology for homework theft rather than canines because so many emails disappear in cyberspace, especially ones that urge you to perform an undesirable task. Public transportation is another convenient excuse that is frequently used to justify tardiness for work when the real issue is usually a late night out and snoozing through your alarm.

And the reasons for not exercising and eating well just keep on coming. It astounds me how many individuals justify not eating a well-balanced diet by blaming the purported cost of nutritious food, yet they have plenty of cash to spend on the newest technology, a brand-new vehicle, or a vacation.

The excuse that "I don't have time to exercise" is another one. That one is just amazing. You can clearly understand why individuals don't have time to exercise by looking at Facebook, where they are always complaining to their friends about how busy they are. Is it just me, or are these "I'm so busy, I must tell the world on Facebook" statements ironic?

Actually, I do comprehend what it's like to be busy. Despite having a family and working 10-hour days, I still find time to work out, and if I can do it, I'm sure you can too!

I've developed and incorporated a number of techniques over the years that have enabled me to maintain my workout regimen while having a very hectic schedule. I honestly think that everyone can find enough time to exercise, barring the most extreme circumstances. Okay, so maybe you can't train for next year's Mr. Universe or the Iron Man triathlon due to time constraints, but there's really no excuse for not exercising enough to maintain your health and fitness.

heating up

Although warming up before exercise is crucial, many people commit the sin of spending far too much time doing it. Your warm-up need not be lengthy unless you intend to perform at "eyeballs out" intensity. Before you begin exercising, many fitness professionals advise that you perform a pulse raiser, mobility exercises, foam rolling, dynamic stretches, movement preparation, corrective exercises, muscle activation exercises, and so on. While all of this sounds fantastic in principle, it just serves as a barrier to participation and supports the "I don't have time to exercise" excuse if your warm-up takes so long that you genuinely don't have time to exercise.

exercise for muscle

The majority of people's weight-training routines resemble an alphabetical list of strength-training activities. This is what I like to refer to as the "kitchen sink" method of program creation. It almost seems like they aren't confident in the exercises they are doing, so they keep adding more and more of them to make sure they cover every possible angle while wasting a ton of time.

When I am pressed for time, I just reduce my routine to three exercises, twice weekly, with three to five work sets for each exercise. This means that it takes me about 35 to 40 minutes to enter and exit the gym, including warm-up and cool-down. Even super-setting the final two exercises can help me save a few extra minutes if I'm REALLY pressed for time.

Exercise A Bent over rows and squats

Workout B: Military press and Deadlifts
Pull-ups and chin-ups (substitute lat pull-downs as necessary)

It's possible that you have noticed a notable absence of direct arm and core work; this is not a mistake. Those muscles are indirectly worked out by the exercises in the previous list.

Even if the brevity of the exercises on the list above might not be the most interesting or varied you've ever seen, I can promise you that, in a pinch, they are much preferable to the alternative — in action!


Everyone is aware that cardio is practically necessary for the heart, lungs, and circulatory systems as well as for fat loss, but how much should you do? The American College of Sports Medicine recommends that we exercise for 20 minutes three times each week, which is far less than the typical runner or fan of aerobic classes spends each week. However, if you switch out your steady-pace cardio for interval training, you may drastically cut down on this time. Studies have demonstrated that compared to steady-pace cardio, interval training produces better fitness and fat-burning results. Are you worried that such brief workouts would cause you to put on weight (or fat)? If so, you are definitely overeating and should fix your diet rather than wasting time attempting to keep up with it.
Thus, two 40-minute strength training sessions per week (including warm-ups) combined with three 20-minute cardio sessions result in just more than two hours of activity, or roughly 1.4% of your weekly time.

The Earl of Derby once said, "Those who do not find time for exercise will have to find time for illness," so the next time you feel that you don't have enough time for exercise, reconsider.