It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today.

There is no point in going when you have less than a half hour to workout. So you decide to just skip it and go tomorrow. You can do two body parts to make up for it.

Not So Fast, You Can Get It Done!

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

20 minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't Waste Time At The Gym: If you spend your precious moments in the gym socializing, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

Do Not Rely On These As A Regular Workout Plan: Although they are great for the situations we have already covered, I do not advise them as a regular training plan.

The Workouts

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

1. Arms

It happens to all of us. We're already pressed for time during the day, and somehow we need to find time to get a training session in. What many of us don't know is that you can still get in a great workout in just 20 minutes. Try this intense 20-minute arm workout and watch your guns blow up

Arm Workout
1
Superset
Barbell Curl
2 sets, 10 reps (warm-up)
Lying Triceps Press
2 sets, 10 reps (warm-up)
2
Superset
Barbell Curl
3 sets, 10 reps
Lying Triceps Press
3 sets, 10 reps
3
Superset
Hammer Curls
3 sets, Failure (dropsets)
Seated Triceps Press
3 sets, Failure (dropsets)
4
Superset
Standing Biceps Cable Curl
1 set, 25 reps
Triceps Pushdown
1 set, 25 reps

2. Delts

We've all said it at one time or another, "I don't have time to work out!" No more excuses, your problem is now solved! With this quick, intense and effective shoulder workout, you can take 20 minutes to destroy the gym, and then get the heck out!

Shoulder Workout
1
Side Lateral Raise
10 reps per side
2
Front Dumbbell Raise
10 reps
3
Seated Bent-Over Rear Delt Raise
10 reps
4
Dumbbell Shrug
100 reps (dropset)

3. Chest

A lack of time doesn't need to be an excuse to miss your workout. 

Chest Workout
1
Barbell Bench Press - Medium Grip
2 sets, 20 reps
2
Incline Dumbbell Press
1 set, 50 reps (dropset)
3
Cable Crossover
1 set, 50 reps (dropset)
4
Pushups
1 set, 100 reps

4. Back

A lack of time doesn't need to be an excuse to miss your workout.

Back Workout
1
Pushups
1 set, 50 reps
2
Superset
Seated Cable Rows
3 sets, 10 reps
Close-Grip Front Lat Pulldown
3 sets, 10 reps
3
Hyperextensions (Back Extensions)
1 set, Failure

5. Legs

With our busy everyday lives it isn't always easy to find time to work out. Luckily there is a 20-minute solution to getting in a good legs workout. 

Leg Workout
1
Leg Press
2 sets, 25 reps (dropsets)
2
Lying Leg Curls
2 sets, 25 reps (dropsets)
3
Superset
Standing Calf Raises
3 sets, 20 reps
Seated Calf Raise
3 sets, 20 reps

Conclusion

Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes.

That includes getting to the gym when you know you don't have much time. These workouts are intense so don't take them lightly.

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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