Lunchtime workout - any recommendations?

aonfocaleile

Can anyone recommend a good, gym-based workout for someone with limited time?
The background is that I go to the gym between 2 and 4 days a week on my lunch break, which means I have approx 40 mins in the gym itself. For various reasons, this is the only time I can go at the moment. What I'm doing, with a view to weight loss over the next few months, is a combination of CV exercise, usually 20 mins jogging on the treadmill, plus 10 mins on either the bike or rowing machine, followed by floor exercises. At the moment I'm not really using weights as I think that my limited time is better spent on the CV workout. My diet is fairly healthy and I am seeing results but am I making it harder for myself but avoiding the weights? Would appreciate any comments

Sleepy

TBH I think you are. A good crossfit workout would probably get you results quicker.

Money Shot

I'd recommend circuit training - you could do a 20 minute circuit followed by 15-20 minutes cardio. By Circuit, I mean going from one machine/set of weights/exercise to another with only the time it takes to get there as your rest. If your arms are hanging, make your next exercise for your legs or abs, but make sure to hit all the main muscle groups. You won't be using heavy weights as you'll be in bits - find a weight to do 12-15 reps.

Works great if you have limited time.

aonfocaleile

Thanks for the replies - I'll give the circuit training a go.

krinpit

I'll to make this not sound like a silly question

Assuming a normal healthy diet for an out of shape, but not overweight male and doing this circuit 2-3 times per week, what kind of results should be expected in terms of

• Fitness
• Strength
• Loss of beer belly

No particular time period; let's say 8 weeks

?

Money Shot

krinpit wrote:

I'll to make this not sound like a silly question

Assuming a normal healthy diet for an out of shape, but not overweight male and doing this circuit 2-3 times per week, what kind of results should be expected in terms of

• Fitness
• Strength
• Loss of beer belly

No particular time period; let's say 8 weeks

?

Well, I can tell you that if I've suffered an injury or have been out of training for a good while, I would start of with circuits to get back to decent shape. I find it great for my fitness levels, along with short interval cardio sessions. You're strenght will improve - but if this was an area you wanted/needed to concentrate on particularly, I'd recommend a much slower/standard weights routine. But you should see gains on the circuits too.
Loss of beer belly - I find circuits great for weight loss, which is why I'd use them after long periods out. Sadly, as I'm sure you are aware, you can't make fat go away from a particular area - it just goes on an overall basis, and you will see the results on your belly too

You should see noticable results in 8 weeks if you train hard, and don't let the diet go to pot.

krinpit

Thanks

Our office is currently in the process of implementing an in-house Gym. Our boss asked us for suggestions for equipment.

To do a basic circuit, I'm guessing we'd definitely need

• Dumbbells
• Barbell
• Exercise bike
• Treadmill

Money Shot

That's the good thing about a circuit - you can make do with what you have. I'd definitely include bodyweight exercises too - push ups, dips (or bench dips), and you can hit pretty much anywhere once you have a barbell and dumbells. The important thing is to keep moving....