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Old 08-05-2011, 05:26 PM   #3 (permalink)
FitDay Member
Join Date: Aug 2011
Posts: 8

If you're looking for a quick workout that still gives maximum returns (toning/weight loss), you'll want compound exercises. Compound exercises are ones that hit multiple muscle groups in one go, so it makes sense they give better bang for your buck.

Here's a quick routine with an "A" day and a "B" day. Just alternate them. Try to increase the weight a little bit each workout: if you don't increase the weight (and therefore the difficulty), your body will STOP ADAPTING and your progress will slow.

Workout A:

Squats -- 3 sets of 5
Bench -- 3 sets of 5
Deadlift -- 1 set of 5

Workout B:

Squats -- 3 sets of 5
Overhead Press -- 3 sets of 5
Bent Row -- 3 sets of 5

I'd recommend using dumbbells for all of the exercises. You should feel difficulty in the last set, and should barely be able to finish the last rep WITHOUT STRUGGLING. If you ever struggle, and by that I mean stall or be unable to finish the motion, drop the weight 5-10 lbs next time.

Doing big exercises will get your metabolism going, and help you turn fat into muscle. If you've never done full-body exercises like this, chances are you'll be dropping sizes faster than you lose weight as your body "tightens" up!

Last edited by ultimark; 08-05-2011 at 05:28 PM.
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