How to Save Time in the Gym: Great Time Saving Workouts

As a busy dad, finding time to work out can feel impossible. Between work, family, and trying to squeeze in personal time, long workouts just don’t fit into your schedule. However, with the right approach, you can still build muscle, shed fat, and stay in great shape—all in a fraction of the time. By learning how to save time in the gym and incorporating time saving workouts, you can achieve impressive results without spending hours training.

This article will show you how to maximise your fitness results by using efficient gym techniques, expert advice, and proven strategies—all while keeping your gym sessions short and effective. If an article like this existed during my many years of muscle and strength building mistakes, I’d perhaps of had time for a life!

FAQs for Time-Saving Workouts for Busy Dads

1. How can I build muscle and lose fat with limited gym time?

Focus on efficient workout techniques like supersets, tri-sets, and rest-pause sets. These methods maximise muscle activation and fat burning while cutting down gym time to just 45 minutes per session.

2. What are supersets, and how do they save time?

Supersets pair two exercises targeting different muscle groups with no rest in between. This keeps your heart rate high, reduces workout time by up to 50%, and enhances muscle growth.

3. How do tri-sets differ from supersets?

Tri-sets involve performing three exercises back-to-back with no rest, targeting different muscle groups. They take efficiency up a notch, making them ideal for busy dads looking to maximise results in minimal time.

4. What role does cardio play in time-saving workouts?

Prioritise HIIT (High-Intensity Interval Training) for efficient fat burning and muscle preservation. Limit steady-state cardio to 2–3 times per week, focusing more on strength training for lasting results.

5. How should I structure my weekly workouts for maximum efficiency?

Aim for three 45-minute strength training sessions per week, supplemented by short HIIT sessions. For example:

• Monday: Superset strength training
• Tuesday: 20-minute HIIT
• Thusday: Tri-set strength training
• Saturday: Rest-pause strength training

6. Can I still stay active outside the gym?

Yes! Incorporate daily activities like walking 10,000 steps, taking stairs, or playing with your kids. Staying active throughout the day boosts calorie burn and supports overall health.

7. Is diet more important than workouts for fat loss?

Absolutely. Fat loss starts in the kitchen. Track your calories, prioritise protein, and focus on nutrient-dense foods. You can’t out-train a bad diet, no matter how efficient your workouts are.

8. What are the mental health benefits of time-saving workouts?

Even short workouts reduce stress, improve mood, and enhance focus. Quick, effective gym sessions are a great way for busy dads to relieve stress and stay mentally sharp.

I’m Always Looking to Save Time in The Gym

At 42, with three kids ranging from 6 to 18 years old, I’ve learned that long gym sessions don’t fit into the reality of fatherhood. But I still wanted to stay lean, strong, and healthy. Through trial and error, I discovered how to save time in the gym by using smarter, more efficient workout methods. Now, with just three 45-minute gym sessions per week, I’m in better shape than ever. My routine revolves around time saving workouts that deliver results without wasting time.

I’m 5 foot 10, weigh around 180 lbs (81kilos) and carry just 12% fat (around 10 in the summer time and potentially around 14 mid winer for the padding… and mince pies). 

My resting heart rate is just 42 beats per minute (the lower generally means the fitter you are) and my key gym lifts are at the elite category for my height and weight. 

Don’t worry, this blog article and this blog is all about you and what I can do to add value in return for your precious time. It’s far from a boastful section (I screw up more than most), but it’s a call to action – with these time saving workout tips for dads and digesting my below linked related content, you can absolutely build muscle, lose fat and look fantastic no matter how busy you are. 

Efficient Gym Techniques for Time Saving Workouts

The key to getting fit without spending hours in the gym is in using efficient gym techniques. According to a study in the Journal of Sports Science and Medicine, methods like supersets and drop sets increase workout intensity and efficiency, leading to better muscle activation and fat loss. These techniques ensure that your workouts are both effective and time-efficient.

How Supersets Help You Save Time in the Gym

What Are Supersets?

Supersets involve alternating between two exercises that target different muscle groups, reducing rest time while keeping your heart rate high. According to Dr. Brad Schoenfeld, an expert in exercise science, “Supersets allow you to achieve higher training density, making your workouts more effective in less time.”

Full Body Superset Workout Example

Here’s a full-body superset workout designed to get you in and out of the gym in less than 45 minutes:

1. Incline Dumbbell Press with Dumbbell Row (chest and back)
2. Dumbbell Shoulder Press with Leg Press (shoulders and legs)
3. Lat Pulldown with Dumbbell Flys (back and chest)
4. Dumbbell Lateral Raises with Bicep Curls (shoulders and biceps)
5. Hamstring Curls with Tricep Extensions (legs and triceps)

By minimising rest time and performing these exercises in pairs, you’ll finish your workout faster without sacrificing results.

Split Routine Superset Workouts

If you prefer split routines, supersets work just as well. Here’s an example for Back/Shoulders/Biceps and Chest/Legs/Triceps:

Back/Shoulders/Bicep Superset Workout

1. Weighted Pull-ups with Dumbbell Shoulder Press
2. Cable Row with Dumbbell Lateral Raises
3. Barbell Bicep Curls with Rear Delt Flys

Chest/Legs/Triceps Superset Workout

1. Incline Dumbbell Press with Leg Press
2. Dips with Hamstring Curls
3. Dumbbell Flys with Walking Lunges

According to research published in the *Journal of Strength and Conditioning Research*, supersets can reduce overall workout time by up to 50% while maintaining the same level of muscle activation.

Tri-Sets: Another Time Saving Workout Strategy

Tri-sets take the efficiency of supersets to the next level by combining three exercises back-to-back with no rest in between. This method keeps your heart rate high and maximises the time your muscles are under tension.

What Are Tri-Sets?

A tri-set involves performing three exercises consecutively with no rest. According to Joe Wicks, fitness coach and author, “Tri-sets are perfect for people with limited time. They help you burn more calories while building muscular endurance.”

Tri-Set Workout Example

Here’s a Back/Shoulders/Legs tri-set workout:

1. Lat Pulldown
2. Dumbbell Shoulder Press
3. Leg Press

Perform each exercise back-to-back, rest for 1-2 minutes after completing the set, and repeat for three rounds.

Chest/Biceps/Triceps/Abs Tri-Set Example

For a chest, biceps, triceps, and abs workout, try this tri-set:

1. Incline Dumbbell Press
2. EZ Bar Curl
3. Tricep Pushdowns

Add this ab finisher:

4. Hanging Leg Raises
5. Ab Wheel Rollouts

Tri-sets are particularly effective for increasing muscle activation and fat burning, making them ideal for time saving workouts.

Rest-Pause and Drop Sets for Maximum Efficiency in the Gym

Rest-pause sets and drop sets are two highly effective techniques for increasing workout intensity without extending your gym time. These methods help you break through plateaus and maximise muscle growth in less time.

Rest-Pause Sets

In a rest-pause set, you perform a set to near failure, rest for 5-10 seconds, and then squeeze out a few more reps. Dr. John Rusin, a strength coach, explains that “Rest-pause sets are an efficient way to add more volume to your workout without extra time.”

A study in the European Journal of Applied Physiology supports this, showing that rest-pause sets increase muscle hypertrophy without significantly increasing training time.

Drop Sets

Drop sets involve reducing the weight after reaching failure and continuing the set with lighter weights. This keeps your muscles working longer, promoting greater muscle growth in a shorter time.

For example:

• Start with 20kg dumbbells for bicep curls.
• After hitting failure, drop to 15kg and keep going.
• Finally, drop to 10kg and rep out until failure.

Research published in the Journal of Strength and Conditioning Research found that drop sets enhance muscle growth while reducing overall workout time, making them perfect for busy individuals.

How to Structure Your Weekly Workout to Save Time

Here’s a sample weekly workout plan that incorporates supersets, tri-sets, and rest-pause sets to maximise your results while minimising your time in the gym.

Sample Weekly Plan:

• Monday: Strength training with supersets (45 mins)
• Tuesday: 20-minute HIIT session (home workout)
• Wednesday: Rest or light activity (such as walking or playing with your kids)
• Thursday: Strength training with tri-sets (45 mins)
• Friday: 20-minute HIIT session (home workout)
• Saturday: Strength training with rest-pause sets (45 mins)
• Sunday: Active recovery (family hike or light stretching)

This plan gives you three intense strength training sessions per week, plus quick HIIT sessions to maintain cardiovascular health. Ensure you’re not chasing weight and are really working on the mind muscle connection.

Sneak in 10,000 Steps Daily

Even if your gym time is limited, staying active throughout the day is crucial. One easy way to do this is by aiming for 10,000 steps each day. A study published in JAMA Internal Medicine found that walking 8,000 to 12,000 steps per day significantly lowers the risk of all-cause mortality.

Here’s how you can hit your step goal without needing more gym time:

• Walk during phone calls or meetings.
• Take the stairs instead of the lift.
• Play active games with your kids, like tag or hide-and-seek.
• Go hiking with the family on weekends

By incorporating these small changes, you’ll stay active and healthy without needing extra workout sessions.

Understand the Diet-Fat Loss Connection

Here’s the truth, dads: you can’t out-train a bad diet. It’s like trying to bail out a sinking ship with a teaspoon whilst someone keeps drilling holes in the bottom. No matter if you’ve learned how to save time in the gym and found some great time saving workouts – nothing matters without diet.

A systematic review published in the Journal of the American Dietetic Association found that creating a calorie deficit through diet is more effective for weight loss than exercise alone. So, whilst those workouts are crucial for overall health and body composition, fat loss starts in the kitchen.

Quick diet tips:

• Track your calories (yes, even those sneaky bites of the kids’ leftovers count)
• Focus on whole, nutrient-dense foods (sorry, fish fingers don’t count as health food)
• Practise portion control (your stomach is not actually a bottomless pit, despite evidence to the contrary)
• Plan your meals in advance (meal prep: because “hangry dad” is not a good look)
• Don’t reply on muscle building supplements to fill a gap. There’s only a couple of good ones and the remainder are snake oil.

Mental Health and Stress Relief from Time Saving Workouts

Exercise isn’t just about physical fitness—it’s a powerful tool for mental health as well. According to the American Psychological Association, even short bursts of physical activity can reduce stress, improve mood, and increase mental clarity. For busy dads, quick workouts offer a mental break, helping to relieve stress and improve focus.

Dr. Wendy Suzuki, a neuroscientist, notes that “Exercise, even in short doses, has profound effects on the brain, enhancing mood and cognitive function.”

Key Takeaways

• Remember that even short workouts benefit your mental health, reducing stress and improving focus.
• Use efficient techniques like supersets, tri-sets, and rest-pause sets to save time in the gym while still building muscle and strength.
• Structure your workouts to fit into your busy schedule, with just three gym sessions per week.
• Aim for 10,000 steps daily to stay active and healthy, even when you’re not at the gym.
• Include quick warm-ups and cool-downs to maximise efficiency and prevent injury.

Conclusion

Fitness doesn’t have to mean spending hours in the gym. By mastering how to save time in the gym and using these time saving workouts, you’ll stay fit, strong, and healthy, all while balancing family life.

With scientifically backed methods like supersets, tri-sets, and rest-pause sets, you’ll see real results without sacrificing your valuable time. Now, get out there and get back to what matters most—your family.

Chat soon,

Matt