Get fit with this speedy workout

Strapped for time? Cutting back your weights routine is the last thing you want to do — it’ll only mean trimming your results. 

Instead cut the amount of time you spend not working!

Don’t fritter away your session adjusting weights, going to and from different areas of the gym and resting, try this speedy workout instead.

Doing a complex routine — where you choose one weight and perform exercises back to back using the same piece of kit— is the best way to get a fast fitness fix.

KIT YOU’LL NEED

Barbell

HOW TO DO IT

Load a barbell with a weight you can safely use for the sets and reps of each of these moves. Perform one set of each move back to back, without resting.

After you’ve completed one full circuit, rest for 30 to 45 seconds before repeating for the number of sets allocated for your level. Don’t hang around!

Beginner: 2 x 10 reps

Intermediate: 3 x 10 reps

Advanced: 3 x 15 reps

fast!

SHOULDER PRESS

Areas trained: SHOULDERS, REAR, UPPER ARMS

Technique:

Hold a barbell in front of your shoulders with both hands.

Extend your arms to push the barbell overhead.

Lower slowly and repeat.

SQUAT

Areas trained: BOTTOM, THIGHS

Technique:

Rest a barbell on your upper back. Bend at your knees and hips to lower your bottom, pushing it back and squatting as low as possible.

Push up through your heels to return to the starting position and repeat.

SAFETY TIP

Keep your chest up throughout

CLEAN

Areas trained: LEGS, BOTTOM, BACK, SHOULDERS, UPPER ARMS

Technique:

Holding a barbell in front of your thighs, bend your legs to create momentum, then row the barbell up towards your chin.

Rotate your grip to drop your elbows under the barbell.

Reverse the movement and repeat.

HOT TIP

This is a great all-over fat-burner

STRAIGHT-LEG DEADLIFT

Areas trained: BOTTOM, REAR THIGHS, LOWER BACK

Technique:

Keeping your knees soft, but legs straight, hinge at your hips to take hold of a barbell.

Push your heels into the floor and extend your body to an upright position, keeping the barbell close to your body throughout.

Lower and repeat the exercise.

SAFETY TIP

Keep your shoulders back and your gaze forward.