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Lunch in the Gym - 45 mins Max!

  • 15-04-2009 10:38am
    #1
    Ichiro
    Closed Accounts Posts: 423 ✭✭


    All,

    Can anyone recommend an excellent workout for a brief 45 mins.
    The only time I get in the day is at lunch, and I want to make sure I get all the right gains!

    I try to work on Arms, chest, back, legs, shoulders and Core.

    these are the essentials for me.

    Thanks


Comments

  • #2
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    Pick one or two big exercises and do those. So say Squat and Bench one day, pull ups and deadlift the next and so on.


  • #3
    Vamoose Killers
    Closed Accounts Posts: 384 ✭✭Vamoose Killers


    45 is the amount of time I workout whenever I'm in the gym.


  • #4
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    45 mins - brief?! I'd call it around a standard amount of time for a workout. I'd call a 20 - 25 minute window a brief lunchtime workout.

    Depends on what your goals are. If you are looking for a quick high-intensity workout you could try a combo of rower/push-press/squat/push-ups/chin-ups/rower to get you sweating in jig time.


  • #5
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,892 Mod ✭✭✭✭Brian?


    You could try doing mini circuits.

    Squat->Bench->Row x3
    Stiff leg Deadlift->Military Press->Pullupx3

    Minimal rest between exercises and 2 minutes rest between circuits. You'll probably get that done in 30 minutes.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #6
    Poncherello
    Registered Users, Registered Users 2 Posts: 603 ✭✭✭Poncherello


    any longer than 45 mins is just posing
    dont take any breaks between sets and move from one excercise to the next as fast as you can


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  • #7
    olaola
    Registered Users, Registered Users 2 Posts: 4,140 ✭✭✭olaola


    I do a 45 min workout - I split it over two days with supersets and have time for some cardio too.
    Find it great to go at lunch - you can get it out of the way and get out of the office for an hour. Leaves the rest of your day free.


  • #8
    Elbi
    Closed Accounts Posts: 334 ✭✭Elbi


    Like Op I have only 1hour in the gym and only usually get to go 2-3 times per week, I usually do 20mins crosscountry trainer, 20mins walking/jogging and about 10mins on the bike, i do some light weights after,
    I have been going for the last month but feel its not making any difference, I have also cut down on what i eat, I am wondering if its not the 1 hour I spend there but if i should go more often.
    Any ideas?


  • #9
    BuyingorSelling
    Closed Accounts Posts: 98 ✭✭BuyingorSelling


    Elbi wrote: »
    Like Op I have only 1hour in the gym and only usually get to go 2-3 times per week, I usually do 20mins crosscountry trainer, 20mins walking/jogging and about 10mins on the bike, i do some light weights after,
    I have been going for the last month but feel its not making any difference, I have also cut down on what i eat, I am wondering if its not the 1 hour I spend there but if i should go more often.
    Any ideas?

    Keep raising the intensity of your cardio as your body will get used to training at the same level very quickley


  • #10
    Squiggle
    Registered Users, Registered Users 2 Posts: 1,257 ✭✭✭Squiggle


    Elbi wrote: »
    Like Op I have only 1hour in the gym and only usually get to go 2-3 times per week, I usually do 20mins crosscountry trainer, 20mins walking/jogging and about 10mins on the bike, i do some light weights after,
    I have been going for the last month but feel its not making any difference, I have also cut down on what i eat, I am wondering if its not the 1 hour I spend there but if i should go more often.
    Any ideas?
    BuyingorSelling wrote: »
    Keep raising the intensity of your cardio as your body will get used to training at the same level very quickley

    I agree with you BuyingorSelling . I used to work out similar to Elbi and now do a few HIIT sessions a week instead. I have found a big improvement in my overall level of fitness as a result.


  • #11
    olaola
    Registered Users, Registered Users 2 Posts: 4,140 ✭✭✭olaola


    Elbi wrote: »
    Like Op I have only 1hour in the gym and only usually get to go 2-3 times per week, I usually do 20mins crosscountry trainer, 20mins walking/jogging and about 10mins on the bike, i do some light weights after,
    I have been going for the last month but feel its not making any difference, I have also cut down on what i eat, I am wondering if its not the 1 hour I spend there but if i should go more often.
    Any ideas?

    I would cut down on the cardio, focus on weights. Do the weights before your cardio (after a warm up). Even only 30 mins weights and 30 mins cardio - you'd see a huge difference. Keep the cardio at a high intensity - you could set a goal to run 6k in 30 mins. Can you book in for an assesment or re-jig your program at the gym you're in? I'm sure people here could suggest what exercises to do, but it is a lot easier to be shown - and I'm guessing that you don't have that much experience with them?


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