 Maps hit. That's the free workout. We're gonna give away today So maps hit great workout program short workouts rapid fat loss in a short period of time very intense, but done properly Here's how you can enter to win that program leave a comment below in the first 24 hours that we drop this episode Leave make sure you subscribe to this channel and turn on your notifications Gotta do all those things if we pick your comment will notify you and you'll get free access to maps hit By the way, you're gonna love today's episode if you're limited on time If you have like 30 minutes or less to work out and you're worried about am I gonna make gains Is it even worth it? It is worth it. We highlight today how you can make short workouts Extremely effective speaking of workouts. We are running a sale all month long on two workout programs Maps hit which I just talked about is 50% off and then maps split. This is our traditional body building body part split routine This is a six-day week routine. It's advanced So for those of you that have a lot of experience want to build a lot of muscle or shape and sculpt your body great program They're both 50% off. So if you're interested head over to maps fitness products calm and then use this code DEC 50 so DEC 50 will give you 50% off both of those programs. All right, here comes the show Hey guys, I already know the answer this but I'm gonna ask anyway What's the number one thing that gets in people's way or at least what they say gets in their way? When it comes to being able to work out consistently one is time to his money. Yeah time right every time It's always time like time is a big issue. And you know, what's funny is that although we have a lot of time-saving devices I've actually read some studies showing that we just fill our days more than ever before we schedule everything Including play dates, which is funny now when I was a kid wasn't a play date. You just played with your friend He's hung out. Yeah, yeah But time is what always gets in people's way and what happens with that is they feel like they don't have enough time They've got other priorities or they feel like if I can't do this one hour workout I only have 30 minutes or only have 25 minutes. Why would I waste my time? You know doing anything at all? It's it's not gonna be worth it. So I'm just not gonna work out at all Well, this will be a good discussion because we just we just had a live caller the other day that called in and I Think I think he was a trainer, right? He was a trainer and he was asking a question because he worked in a facility that they it was like a big box gym and Manage management there Doesn't didn't allow our sessions and I know actually remember. I don't know if you guys knew this or not But 24 our fitness on my way out. They were contemplating this. They were considering Trying to go to only half-hour sessions. So there's a lot of companies that have done this and so he was asking us Like, you know, I've only got 30 minutes, you know How how would you guys program for that and when he asked that question? I'm like, you know what we have talked about but it was a long time ago We went into this because I remember when the company when when I was working for 24 they transitioned into and they had 30 minute sessions as an option and as a Fitness manager. I had to help my trainers not only like sell those and figure out How would you present that to somebody and then also how would you train that and what is the most effective? per client and I think that our answer is It's pretty unique. I don't think that I haven't heard anybody else talk Most people go to the easy default which is doing some sort of a circuit base, which there's some value there, right? Of doing that, but I think that's kind of the generic answer and I've had more success Doing different things. There's a lot of ways to make 30 minute workouts Truly impactful. Yeah, and before we get into them I do want to say this because I actually fell into this as a trainer myself when I would get potential clients Who would say to me, you know salads time is really challenging for me. I can't be here for longer than 30 minutes I would always default to this like motivational speech in which you know We all have the same 24 hours in a day. So guilty of this Yeah, and you know, it's how you make you have to make the time that doesn't just appear You got a prioritizer just being lazy. Yeah, like basically what amounts to exactly And if you you know if you devote more time to fitness You'll actually find more time because you're more effective and efficient at work And you'll be a better mom or a better dad and a better partner all true Yeah, but here's the problem that strategy fails doesn't stick if you if you go if you know that time is an issue for you And you're saying well, I just got to make the time and now you're hyper motivated The odds are you probably won't stick to your new routine. What you need to do What's more effective is to work within the timeframe that you have Make that effective and then what tends to happen naturally is because you find it effective because it's working for you Then you start to naturally want to find more time and it sticks. That's the big thing So I wanted to say that first because I know some people watching are like We'll just you know find a way to make an hour work for you That doesn't always work and if you do it with in that wrong context of I'm just getting started And I'm in this motivated state of mind, which doesn't always last It'll fail long term. So, you know, remember that I mean, is it isn't it like that for almost everything, right? Like if you think like if you're trying to introduce someone to a new type of food or an Interestive and then watching a sport or get them get them to I mean you're basically essentially trying to close them on your ideas As a trainer I want my ideal is I want this client to be in here at least three to four times a week for an hour at Time, but I'm being told that they only have 30 minutes And so I can either try to force that down their throat or I can give them extremely valuable Stuff within that totally, you know constraint and then hopefully that sells them on why they want to spend more That's the young trainer, you know, that's the that's the mentality is like well You're not doing it, right? So we need you to do all these things that are outside of what you're currently doing instead of trying to work in How they're currently doing things and you know, it's so much more successful because then it's not like this big leap that they have to take Out of their their daily routine to make it work for them And it doesn't have to be an all-or-nothing approach and I think that so many people out there They think that's the only way I can get into fitness I can get into the gym is if I abandon all of my bad habits right now And I just completely steer the boat in this direction You know all a non-mentality is a poor long-term strategy has very little stick. It's almost never sustainable It's not all or nothing and the truth is this Something so long as it's done appropriately, right? That's something is always better than nothing So if you do a little bit and you're comparing that little bit all things being equal to doing nothing That little bit is better. So something's always better than nothing and that's an important thing to understand Now I fell into this myself, you know, I would have this rigid idea of What my workout needed to look like and it had to last you know an hour and 15 minutes and it had to include the following things and Here's the volume. Here's the sets and here's the exercises and then I Had kids, you know, and then you know, you own a business and it's and it doesn't always work that way So what was I supposed to do stop? Yeah, well now you start to figure things out a little bit In fact, I did that this morning, right? So This is the week that I have my two older kids with me and you know Every other week though with their mom and every other week there with me and the weeks that they're with me I take them to school Which means I get here at about 805 if I'm lucky if I beat traffic and all that stuff And then I might have about 45 minutes to work out today I had 25 minutes because we had a meeting at 8 30 So I was gonna have to fit a you know, almost hour-long workout in 25 minutes Okay, what do I do? Well, I modified it. So what did I do personally as I dropped the volume way down? I jacked up the intensity and The novelty was actually phenomenal and the fact the fact that I've been doing this actually now for a little while I'm actually gaining value from doing different things because I have this time constraint And that's I think one of the big lessons of what we're gonna talk about is Not only is it not only is it not a poor substitute in other words If you only have 30 minutes you might think to yourself Well, it's you know, it's better than nothing which is true or oh, it's you know I could do so much better, but this is what I have to work with in some cases that true But in other cases especially for people who sometimes have full hours, but other times don't You can find ways to make those short workouts novel and do things for your body that you may not normally do and actually get better results Yeah, why do you think this is such popular messaging from young trainers? I mean, I remember when Danny Mintrego was was working with us and I remember a conversation you sitting him down and trying to explain this I'm a very very smart kid kid has more national certifications than I think all of us Really really smart dude knows his stuff But young right and just not as experienced and I know that he was giving messaging like that I remember you sitting him down and trying to explain to him. What do you think it is that because it's not like a lack of Information, I mean you're talking about a really smart kid who's giving that messaging. What do you think it is? Why do you think that we the trainers including ourselves? Gravitated towards that messaging that trying to push you to commit to more time because it almost seems obvious What we're saying right now is like, yeah If you shove something down someone's throat or make them feel guilty for not doing it Do you think it's because they get a temporary response that is positive like where people okay They submit and they give in do you think it's the trainer doesn't think they can provide enough value to make a Significant enough change in that person in 30 minutes so that they will resign with them. What do you what what's perpetuating it in our space? I can tell you what it was for me For me it was I had the answer So here's the solution and I know what'll happen if you just do what I tell you and I'm gonna save your life And I'm gonna do all these awesome things. Yeah, it's about you. Yes. Yes And so my goal was my goal was let me motivate and inspire this person to do everything to do to follow my answer But what it does is it completely ignores? Human behavior it completely ignores the lack of sustainability That happens from that particular strategy and so because of those things. It's actually a failing approach So it is true if you do everything I tell you you'll get better results Yeah, but then you won't stick to it and it's not gonna work. Is that what you think Justin? Well, I just think that it's lack of experience at the end of the day because you haven't seen how that Method plays out all the way and and you're not gonna be able to see that until you get enough people in front of you where you've Tried over and over again with this approach because it makes sense if you change your behaviors You will get results if you do this, you know the earlier do this the better Yeah, but and so that's something that you get really passionate about it and you're almost like this new evangelist because you've learned all these cool You know hacks and things that you can apply that will really make a massive difference on yourself or you know You've read about all these, you know health and fitness You've gotten like the education behind it to back up like what you're trying to say But in terms of it playing out and watching human behavior and how they receive it That takes a lot of interaction between your clients that you need Experience for yeah, how long did it take you guys to figure this out? I know I'm trying I'm trying to actually unpack that and remember where where it was with that light bulb went off me And maybe that's what it is is that I didn't have a large enough test group at the beginning right because initially the people that you Tell to do this and they don't do it. They don't get the results Yeah, you know, they don't they don't see and the ones that actually follow you and do what you tell them to do They get the most results, but I think it's like over time maybe over years of realizing like oh wow How many people did I turn off because it was an all or nothing with me? It was like either you got to commit to three days a week for now or or I can't help you or you're not going to see the results And so I turned off two out of like 20 right something like that that actually do it You get like massive success or you just you feel like and I think you go back and you look at that You look at those 20 people and you're like wait a minute. Why didn't I make that impact with these people? Like what can I do better and once you really start like asking yourself that question? I think it leads you back. It took me. It took me years, dude Yeah, I was probably five years at least yeah, I remember I don't remember specifically, but I remember having conference I remember who it was, but we had this conversation about like how how successful are you as a trainer? Well, I'm super successful my clients get results like well how many of them that don't work with you have kept these results And then I had this real honest like reflection. Oh my gosh like if they stopped working with me That's it. They stopped working out. So I'm not really actually very effective at all It's not working. Mm-hmm. It works in the short term But it doesn't work in the long term and then when I started changing my approach what I noticed was I Had way more stick with results people started with what they what they thought they could work with which was fine And they would slowly start to get results and then they like it and then they themselves Would work out more and make more time and even if they didn't What I didn't do was blow them out of the water and say hey If you're not going to do everything I tell you then you might as well not waste your time Which I did it early on I was that kind of trainer early on like you know, it's funny You end up helping the people that probably would have figured out no matter what anyway Totally when you think about it like when with that method and that that thought process The people that you truly end up helping that that go, okay Yes, Adam, I'll commit to the three day five day a week one hour Those people probably would have figured it out on their own or eventually got to their their goal No matter what with or without your help and really all the ones that you turned off Because they they wouldn't commit to that or you couldn't meet them where they were currently at Those are all the real people that needed your guidance and help and you completely lost them because you had this kind of Ultimatum, you know what the irony is I'd love your guys's Feedback on this but for me when I started to figure this out and I'd say okay cool We have 30 minutes so I got to get more creative. I have to figure out how to really make this effective I became a way better trainer I found so much value in short workouts by applying a few different techniques and focuses That it actually made those workouts extremely valuable. It wasn't it was no longer a poor substitute But rather just a different type of workout. Did you guys yeah through something similar? Oh, yeah I like putting constraints like that a lot of times because it forces you to be more effective And you really have to evaluate each one of those exercises or each one of those methods as like Is this really gonna move the needle or am I just like having them sweat and you know raise their heart rate through this this Work out are they learning anything? There's there's lots of factors there But like it really just forces you to condense all of your information into like what's the most effective thing that I can Do right now well I think it came together for me Which is the first one that we were gonna cover is when I started to to realize that if I could take a Single exercise like a major compound lift like a squat or a deadlift or overhead press And I could take somebody who couldn't really do it They just their form was breaking down They had all kinds of postural deviations and they sucked at the movement and if I could get them to master that one big Movement I saw these huge gains from that. I saw muscle being put on I saw body fat being burned I felt pain going away for them So when I started to realize like holy shit I could do this crazy workout with all these different exercises and push them for an entire hour and sure they leave sweating and like oh That was hard or I could take this one person who all we did was like hyper focus on like one major movement And over time I improved that the carryover for that I think I saw how beneficial that was and it started to make me really evaluate Those 50-minute hour sessions like what am I really doing in there? That's truly moving the needle I figured this out for my myself first believe it or not because I would want to get like a specific lift To improve like a bench press and I'd say okay. I have 30 minutes I'm only gonna focus on the bench press or there would be two lifts, right? Okay, I'm only gonna focus on the deadlift and the overhead press and so I do lots of sets Watch my form and my technique some some of the the sets were fast some of them were slow Some of them were heavy some of them I'm focusing on the extension or the isometric contraction at the bottom And so I started doing these workouts for myself and my lifts were exploding So I do a 30-minute like deadlift and overhead press workout or bench press workout alone Then I started doing it with clients like you said and it was incredible and by the way the clients got they loved it They would come in and okay. We got 30 minutes. I was the reverse dude. It was I it's not that long ago Matter of fact, maybe you're right before we started this podcast years ago Where I started to piece that together. I used to be in all or nothing I used to fall off the diet fall off the train if I did not have that Four day a week one hour at a time committed and I wasn't dialed in I was like oh it's a waste of time That was like my mentality even as a trainer. It was out and yet I was coaching clients this way It wasn't until I started to apply it myself Did it really all come for full circle because then I started I've talked about this on the podcast before Or sometimes I'm in it on a kick you do this all the time all the time I'm in that kind of mode right now where I'll just do one lift and I'll spend the entire time on just that and it's amazing to Me how much I can still kind of maintain my physique just from that that one exercise in a workout Which I would have never done in my 20s now think of how much the average person would would gain value from Practicing a compound lift or compound a complex lift for 30 minutes. Oh, yeah I mean there's there's so many nuances to it that you just improve you you get more effective You get better at just that one lift which then and it and you pick these types of list because they're so impactful Like yes, they really do a great job of building muscle and getting you strong and to get better at it You know, you see that now how that translates when you go back to working out and you have more time It's it's amazing. Yeah, my favorite exercises for this are of course your traditional bench press overhead press row Squat I also like pull-ups for this I also like I've done a 30 minute pull-up workout, which is phenomenal dips are a great exercise for this Turkish get-ups For just overall function for 30 minutes is exceptional Sled work for 30 minute like all you do is you grab a sled and you drive it or you pull it for 30 minutes Excellent, you know workout, right? Those are some of that my favorite Do you guys have any others that you can think of that you like to do? I've done circus press for 30 minutes. I mean you just hit a lot of the big ones I mean anything any compound movement is gonna have Tremendous benefit because you're incorporating so many muscles. Yeah, so, you know We think we do you see trainers do all these like, you know Get on a machine and do a tricep push down or a dip machine or they have all these Isolation exercises where you get minimal benefit to it where a single exercise that maybe like the squat sure it It's primarily quads includes hamstrings are involved calves are involved like your upper back is involved Like your forearms and gripping is like there's so much that's involved in that movement that you get muscle benefit all over the body Instead of just in one local area. Totally now the next one. I think is the obvious one I think this is the the 30 minute workout button that people tend to hammer Which is high intensity interval training now hit training can be very valuable It just needs to be done properly, but hit training done properly 30 minutes is plenty of time in fact 20 minutes is plenty of time When you're doing really effective hit training and the way I like to do it and has that you have to have good programming is I'll put Four maybe five exercises together and I'll do each one until my form starts to break down I'll rest long enough so I can compose myself to do the next exercise with decent form until that breaks down I'll do a cycle then I'll rest long enough till I can repeat the cycle This is not easy now some of my favorite ways of doing this are I'll grab two pairs of dumbbells or one barbell With weight on it and then all the exercise I do or with that one particular weight or those two particular dumbbells It saves a lot of time and again you get phenomenal, you know results doing this. Yes Yeah, I like I like this because I can address it like I'm doing a strength workout But now I'm just cutting the rest and so like you said though The biggest thing is to make sure that my form and everything doesn't degrade. That's when I stop That's when I stop and I compose myself and then I I come back and I approach the next exercise But you know in terms of condensing time way down. It's so Effective and efficient and you get like a very You know a very good workout just from cutting it down in half like that But really just focusing on you know the mechanics and making sure everything is in good form this is this is actually my least favorite of all the ones you're talking about although It's probably the most popular and arguably one of the most effective It is and that's the reason why I'm even cautious about talking about today as a way to you know Cuz obviously this the episode is going to attract people are like, oh my god That's me I only have 30 minutes or I have this was time and then you can we could break down all the benefits have hit as far as Burning body fat and and building muscle and we know how great and effective it can be But with anything like that you also have the other side Which it can be easily abused or done improperly So I'm very careful on who I suggest us to also keep in mind that we're gonna go over like five or six of these different examples You don't have to just choose one. No in fact, you're better off not yeah In a perfect world we blend these together like I would love to have a client who's only three days a week 30 minutes at a time and One session I might just focus all on squat overhead press That's their whole 30 minutes are those two movements on Monday and then Wednesday they come in and we hit like a hit circuit You know I'm saying and then on Friday we go back to another single or another compound movement or two for the entire 30 minutes So in a perfect world if I only have 30 minutes I'm actually gonna blend almost every one of these things that we're gonna go over today and hit is one of the ones that will be Attracted by most people and people will gravitate to that being their main one But I would caution you and say I would utilize all the ones we're gonna go over today Yeah, I'm glad you said that well into I just think in in terms of hit a lot of people think of just jumping and Think of the pie metric portion of it and you know doing stuff. That's just making sweat. And so I think that Focusing it a little bit more on dumbbells or barbells or weights and like doing strength type exercises But you know being really focused on form with that's a totally different experience Yeah, in fact that the maps hit program that we have I think the most advanced was three levels beginner intermediate advanced I believe the advanced is like 25 minutes if I'm not mistaken. Yeah, it's all under 30 minutes And it's it can be very very challenging and of course it's hit training done for more of an advance Yeah, it's lifter glad you brought that up too because that just reminded me another mistake that people make with hit is if you train traditionally and then you switch over to like a Hit style a lot of people don't know how to adjust the weight properly because when you are way down Yes, when you increase the intensity by that much You have and it's hard especially for my guys that are listening that I now transition to check Yeah, it's like if you're used to you know barbell bench pressing 225 It's real hard to tell someone to put 90 pounds, you know and and go do that on the on the barbell I'd say you cut the weight at least in half. Yeah, that's why I said that you know at least in half or more I mean, I think I just did this not that long ago We talked about GVT training and I was like, oh, I haven't done that a long time and talking about bench I was like, you know, it's by the way, it's like 10 sets of 10, right? It's not like a crazy circuit where you're doing a ton of work But just that much volume on the single exercise with pretty short rest periods in between I was blown away by how much I had to reduce the weight So and I can comfortably work out with 225 on bench and I had to drop down to 35 pounds on each side Yeah, you know, which was very humbling even for me to do that Like it took me a long time to get beyond and never look back past 45s like so thank God We got those plates that are all the same It was a little bit better But yeah, so no so no like when you're doing hit and you know the circuit type base you have to be very Mindful of form and technique and in order to do that you're reducing the weight And I always encourage people to go way like at least 50% or less at first You can always scale up later on you can always add more weight later on totally now There's a there's a miss. There's a big myth surrounding short workouts these 30 minute workouts that yeah They work for the average person. It's better than nothing, but I want to build a lot of muscle I'm advanced like this is gonna be a total waste of time. Here's the the funny thing about that Number one some of the most winningest bodybuilders of all time Trained within this time limit not believe it or not because they were constrained by the time limit But rather they figured out a way to work out. It was so effective But so intense that more than 30 minutes wasn't even beneficial So Mike Mencer is it as one example? He created what's called heavy-duty type training And what he did is he dramatically reduced the volume of his workouts and would just increase the intensity So rather than you know doing nine sets or 15 sets for chest He would do two or three sets but to failure maybe throwing some partials right Dornian Yates six time Mr. Olympia His workouts didn't last longer than 45 minutes sometimes and often less than 30 minutes But he wasn't doing, you know, let's say the average bodybuilder was doing four Exercises and they're doing five sets of each exercise for 20 sets Dornian Yates was still doing four exercises But it was one set to all-out failure for each isn't it Arnold who's Famously said that he could come in and do one set or one exercise. That's more effective than someone's entire workout Didn't you say that I don't know if it was on I don't know if Arnold said that I mean Arnold was very big on the volume by the way There's there's value and volume to and value but my point with this is that if you never train this way Yeah, if you train if you're an hour-long workout person and you do lots of volume and sets and angles Try instead of this try instead of doing multiple sets of multiple exercises Do one set to failure and if you're advanced maybe a little bit beyond failure Maybe have a spotter give you a forced rep or do a couple partial reps at the end or rest pause Where you actually rack it rest for 10 seconds trying to the rep or two You'll only need one set to it to you know equal what you did before with three or four sets And it's such a short period. I did this this is this is one of the workouts I did so give me an example of what that looks like protocol wise So that does that mean there is no warming up whatsoever. So you let's say I don't know if you did bench press today or not But let's say you did bench press You know give me an idea of one What kind of weight you normally move in a workout and then to what is setting the bar look up look like and what Is that one set look so let's say I'm gonna do upper body So we won't even save the entire upper body right so I'll come in and let's say the first exercise I'm gonna do is bench press. I'll do a warm-up set of bench press or two until I feel like I'm ready to go Okay, then one really really light like yeah light and I feel like I'm ready to go Then I'll load it up and let's just say I put 225 on and then I'll go to failure You know that maybe 12 reps and then maybe I'll try like a half rep at the end or a rest pause Rep or two that's it for bench But now I'm fully warmed up with chest now the next exercise is flies I go to failure one set with flies Oh, so you're still staying in the same muscle group. You're not moving to another no And then and then I'll go to back now. I'm ready to do my back I'll do one warm-up set now. I'm ready to go failure on pull-ups then when I'm ready for my barbell row Failure on barbell rows now by this point my shoulders biceps and triceps were all pretty damn warm Yeah, so now I can jump right into a set of failure to overhead press a set of failure for rear flies Then biceps and triceps pick your bicep and tricep exercise do the same thing 30 minutes I worked out my entire upper body very high intensity very low volume now This isn't something that you can do indefinitely so you can't just do your work By the way, like what Adam said earlier you want to mix and match what we're talking about But this is one way to do like a bodybuilding style workout in a very short period of time Those are your two variables, right? You have volume or intensity and you can crank one up like substantially or the other And that's that's a good way to then reduce the time length to really make a big impact on the body Totally Now I have a pretty good idea of why you did this but I want you to explain to the audience So they under because you quickly went over that for the chest in the back You you picked two exercises that you did and then for like arms you're doing or shoulders or other things You're only doing one. No, well shoulders. I did two biceps and triceps just one. Okay. Yeah, because I mean you're getting some bicep I mean when I'm going to failure that's how I want you to point that out Right. So you you chose to do, you know two two big exercises for the big muscle groups like the chest at the back The shoulders and then for buys and tries which are all involved in every pushing and pulling movement that you do You're getting those anyways with there. So there's no need for you to do two exercises on that also Yeah, because when you fail with uh, you know a pull up it's your back fails, but so is your biceps Yeah, right So you're getting a set somewhat for biceps as well And if you were to train this way, let's say for a couple weeks you would recommend sounds like a Upper body monday lower body wednesday upper body monday lower body monday and then you alternate back Yes, you could do it that way or you could do let's say if you did a three day a week Routine and you want to hit each body part maybe once in that week, which is more heavy duty It's a little even less frequency It would be like chest shoulders triceps back biceps and legs and abs maybe and then you're set So monday wednesday friday, but you could do the split however you want I think you probably want to stick to no more than maybe four body parts Yeah, um, but it's the intensities that's important uh on this and the low volume But the time frame is short and believe me This is advanced by this was one of the more advanced ways of doing this 30 minute workout or less You do you are taxed afterwards. I mean 25 minutes and you're done It feels like you did your hour workout, but you didn't well Yeah, because you're basically taking every exercise to failure. So you're absolutely now this next one is also kind of a bodybuilder inspired short workout Milo sarcha, I think what's his last name sarchev. I think he was a bodybuilder in the 90s now He's still coaching bodybuilders. He's a big fan of what are called these complexes And what he does is he'll or giant sets he'll take Maybe three or four exercises and do them in succession, but they're body part focused and they're pump focused So if you only have 30 minutes, this is a great way to bring up a lagging body part So all I got 30 minutes today, you know, my lagging body part is my glutes pick four exercises Mix up compound and isolation movements and do one after another for six to eight reps each heavy Of course, this is all relative because it's not going to be very heavy Compared to what you normally do because you're doing one after another But the pump you get from doing this is ridiculous. It's absolutely intense and insane One of the most of the crazy pumps I've ever got is doing something like so let's build a an example Complex that would look like so we're all on the same page. So pick a pick a muscle So you would do just one muscle in that 30 minute workout Okay, one muscle and then one four exercise complex And then you go back to back to back to back and then you probably rest after the circuit right and then do it again Okay, yeah, so let's say it's shoulders. Let's say that's your weak body part Uh, you I would do overhead press the compound first. Yes, usually right so I go overhead press You know standing lateral rear fly and then maybe at the end I'll throw under the compound in there But real light like a like an upright row and then rest And then do it again and you do maybe three rounds of that you're done in literally 20 minutes Yeah, I would I would actually so I did this for a while Some very very similar to that with clients when I was doing some of these 30 minute sessions And I was able to get like two muscle groups done like that. Yeah, so you could do I would pick like two It would be you know buys and tries would be my I do two four You know, especially if you're not used to it man, it'll fry that doesn't totally. Yeah. Yeah, you don't need And I do this for legs. Well, honestly, I recommend it I think there's more value in doing it for the big muscle groups like I think chest back legs I like doing stuff like this and I would have the first exercise be like a big movement and then the other three Smaller movements starts to kind of taper off intensity wise. Yeah, like I mean you get a Crazy workout if you literally did like squats leg extensions leg curls calf raises and you did a little circuit like that Oh, you're done. Whoo. Yeah three rounds. Yeah And the pump is the focus on this and again bodybuilders used to call this giant sets You know Arnold used to do this back in the day lots of like I said Milo Sarchev does this now with his train with his Bodybuilders that he coaches. So what is the rep range look like for this and like I mean we're going for volume 10 to 15 at least 10 to 15 or you could do what I would I like to do sometimes is pick heavy Well, again, it's all relative But I'll do like six to eight reps of each because remember it's a giant So if I did that that's what I would do is six to eight reps for the big movement And then the higher reps for them So you you got one set that you're getting taxed pretty good like on the squat that would be six to eight reps And then I do all those other ones leg extensions leg curls calf raises Those are 10 this is where sometimes you'll see people with the quote-unquote finishers Like at the end where they're doing like basically to failure like as many reps almost like an ham wrap approach at the end Yes, yes now now this next point. I think is real important because in my experience People who say they only have 30 minutes or sometimes last 15 minutes to work out Often have that time every single day. So what I mean by that is they'll say to me I can't do a full hour workout I don't have any day of the week where I can dedicate an hour an hour and a half to working out But I could definitely do like 20 minutes a day Or 30 minutes a day or 15 minutes a day If you do the math that's like an hour and a half to three, you know three three and a half hours a week So you could literally do an hour three day a week workout Or you could do 30 minutes six days a week and you could split everything up There's actually tremendous value. It's similar to what you've talked about with splitting it up in a day, right? Like there's so much value in Even a 15 minute workout done six days a week. Yes, you could make the case that a six day a week 15 minute workout is better than a three 30 minute or 45 minute workout because you're just doing something every single day The benefits of what you're going to get energy to for the rest of this response better because it's it's learning these Movements frequently and it's not something that you're waiting a long period of time in between to then reapply and try to add Intensity to it's like we're just constantly kind of reinforcing that this movement is important It's also interrupting every single day with some physical some vigorous physical activity Where you could easily have a great phenomenal 30 minute 60 minute workout one day And then the next day you're sedentary all day And I would make the argument that that that type of person who has a job like that would actually benefit more From 15 minutes on monday and also 15 minutes on tuesday than real intense on monday nothing on tuesday whatsoever There's there's a lot more benefits. You know, it's funny There's there's studies that even hint towards that this might even provide a better physiological benefit like there's studies that compare You know like, you know two 30 minute cardio sessions versus one one hour one or three or four 15 minute workouts versus one One hour one and they've actually find that there's a it trends towards better results With the more frequent shorter workouts now I used to do this all the time for new parents new parent clients. Yeah, this I'll have like people a great hack Oh, yeah, like moms, you know like new moms would hire me and oh my god You know an hour is impossible my baby naps for if I'm lucky for 30 35 minutes before they got a nurse again And I'd say here's what we're gonna do You're gonna do 15 to 20 minutes every single day And you're gonna pick like two exercises and just do it every single day And the funny thing is when they would do it they'd come to me and be like I think I like this better than what I was doing before Well to Justin's point the adaptation process has to be better Because of that because of the frequency that you're doing something And then you got to think also the benefits of the heart rate and calorie burn If you are if you're sedentary and you're almost at a resting heart rate all day long as you sit at a desk And you interrupt that for 15 minutes You're you you takes a while before that heart rate comes all the way back down to its resting and in fact And I know you guys can attest to this too I always notice when I create any sort of this what I loved about trigger sessions If I was sitting on the couch and I do this little trigger session workout I notice that afterwards I'm now I'm doing dishes. I'm just I want to be more active Subconsciously it's not like I'm like making myself be more active. It's that I interrupted this You know sitting on the couch or sitting at a desk for hours with some sort of activity because I did that Now I'm more likely to do other physical things because and that's like one of the behavior benefits That it's subconscious that you don't even realize from that. So here it feels like it's like charging your battery Like I swear it's like these little like energy chargers because If you've ever done just a few reps and like got a nice little pump But then you know you can do like a lot more but then you stop and then you go do something else And then you come back to it. It's like, oh my god Like I it's so strange like the phenomenon around that and we can't overstate the psychological benefit, right? There's a there's a profound just like like immediate Mood lift there's this increased production of catecholamines, which is why you feel energized Dopamine and serotonin tend to write you feel better So daily short workouts versus infrequent longer workouts in my personal opinion The psychological benefit the mood lift the energy boost the just just making you feel better in general Is better from the the daily short workouts and this was the feedback that I would get from well And it's less daunting. I mean how many times have either you personally or seen clients where there's like You know, I was gonna go work out. But now my time I don't have I got hurry to rush here. I'm right there I now I don't have my 60 minute window. And so all of a sudden they just say no I'm not gonna do anything. It's like it's less daunting to know that I just need to go do this one thing Or just 15 minutes. I can squeeze 15 or 30 minutes in so I think the the mental part of that too I had a guy that I this reminds me of this guy that I used to train who I don't remember what what happened exactly But he this was him he used to train two or three days a week for an hour And then it became impossible to do that And so he bought a pull-up bar that he put in his doorway Some resistance bands a couple adjustable dumbbells and then he had like this this this dip station And he started doing 20 minute workouts every single day And I would see him every once in a while I trained this guy like once maybe twice a month if if it worked And during our workouts, I'm reevaluating his sessions and what we can do and all that stuff And he was getting way better results this way. He actually got better He built more muscle in burn more body fat doing this Uh, this these short 20 minute workouts where he had his his stuff set up right over there He would just jump over there do some dips do some pull-ups get it when you can get it Totally totally now this next one I know you guys are especially you just did a big fan of and I started now Putting this into my routine is a permanent thing which is Making that 30 minute time window a mobility focus And you can do amazing things in 30 minutes For mobility and then that improved mobility will contribute so much To all the other workouts you do with greater range of motion better connection and just getting more out of your workouts And I think that's something people tend to neglect. Oh, so oftentimes it's like I got 30 minutes I totally neglected it That's why I became an evangelist because I didn't realize like how good your body could feel if you really incorporate this into your programming and It to really just even hyper focus on it because it's always an afterthought It's always been a warm-up or a cool down. We always kind of know like, yeah, that's probably a good thing to do But to really focus on those types of movements that really help the joints to function well to feel supported To you know, like really address any kind of imbalance or anything going on It has massive benefit and carryover to anything else you want to do to build on top of that So to to really break it down to You know one complete focus of you know, how I can make my joints Really challenge, you know my range of motion and and dive into it There's just so much value there. Well, this is uh, this is the motivation between the webinar I did this was the motivation behind why I I stopped doing boot camps and I transitioned into this One day a week mobility flow session that I built for these clients Was I had this point where I noticed that I had mostly advanced age So most people were 50 and above that I was training most of them wanted fat loss feel better joint pain You know general clients that we would train and I was running them through boot camp style You know, they were doing the warrior ropes and the ladders and the flipping the tires and like Circuit-based and running and like I was doing the things that burned the most amount of calories in the short period of time And that's the the the thought process for me as a trainer back then was Oh, I only have an hour to two hours a week with these people I'm going to do things that burn the most amount of calories and hit the most amount of muscles So I was thinking that's the biggest bang But as I looked you know years later of doing this and I look back at my clients I'm like none of their bodies really changed that much Still complaining about the same aches and pains that they were the first day They met me two years before and I thought you know what that Even though a mobility hour is not going to build the most muscle is not going to burn the most body fat It is the most beneficial thing I could possibly do for this collective group It completely changed the way I looked at these sessions and then later on I started to get a little older and have the same thing and realize and it's hard right It's hard for especially trainers and young trainers and fit people to recognize that like, okay Yes, the that type of a session is not going to build the most muscle and burn the most body fat But you can make the case that is the best the thing that person could possibly need If you have any sort of chronic pain whatsoever or dysfunction or the inability to squat or the inability to overhead press Or do things that are very basic and functional if you can't do those things This becomes more important than building the most muscle or burning the most body fat and 30 minutes And I think for for trainers like the difficulty there is like trend They think that they're trying to have to sell these people on this Like it's the most boring idea they've ever heard until they actually do it And feel the difference of it and how challenging it could really be and and this is something that If you really you know take the chance to to apply this and like introduce your clients to that type of training They'll feel it right away changer the first session. That's what I love about this So sure it won't build as much muscle and burn as much body fat But believe it or not that takes weeks of months and consistency and dieting and for that to all pan out Anyways, where you could build a session for 30 minutes that's completely focused around mobility And the way they walked in will feel completely different than the way they walk out Like if you're a trainer paying listening right now, that's a very powerful tool for Getting that client to continue and then overall changing their lives. There's two things I want to comment on One is in the moment. It's not building the most muscle and burning the most body But because of what it does for you it allows you to build more muscle and burn more body fat with the other workouts So they are when it's when it's something that benefits you it does lead to better gains And better fat loss as well. And then the second point is Here's what's funny I remember when I started doing this with my clients and I thought oh, I'm gonna have to convince them and I'm gonna have to talk about it This very quickly became the most requested type of workout very quickly This is that the one most requested workout where clients would call me up and be like, hey sal Can we do just mobility focus today because I'm not feeling very good or my back kind of hurts or I'm kind of tired And and they love the way they felt The proof is literally in the pudding like do this and then you'll see for yourself just how valuable This is for everything else when you move better all your other workouts are more effective That's literally the ball and I give you an example what that I mean that I experienced that with my squat depth Um because of all the time and energy that I put on my ankle mobility and my hip mobility Sure, I was squatting way less weight way less as frequent But when I returned back to squatting and increased my frequency I was getting way more out of squatting with way less weight and way less frequency because I now Increased my depth Let's say six to eight more inches and that greater range of motion ended up building more muscle with less effort So that's where that carries over into other other exercises totally now this last one took me a long time to Really understand as a trainer because I never really put a lot of value Into what I'm going to talk about until I started to really see the value in it with my clients and then it with myself and that's That sometimes you only have 30 minutes Do something recreational that's active that you enjoy like walking or hiking or taking your dog dog for a walk or doing some Stretching outside or some mobility work outside. I remember I had this one lady that I trained She was a surgeon and she was this high performing Intense, uh, you know woman. She was phenomenal one of the best, uh around and I loved her I love talking to her and listening to her cases and all that stuff And sometimes she'd have to cancel her sessions because she was on call something happened Oh, no, I can't make the full workout and then when you come in for her next workout I would ask her did you did you end up doing anything? She's like, yeah, actually just I went for a 30 minute walk Or I did a hike for 25 minutes. She had a trail that was near her house And she said, you know what Sal? She goes The the emotional and mental benefit I get from doing that is so valuable to me That you know, I thought to myself I'm wasting my time because I'm not meeting with Sal and training She's like, but I realized doing this is extremely valuable. I would just be like, oh, I only got 25 minutes Let me go for a walk outside and she would tell me. Oh my god. I'm so glad I did that Well, and this kind of pulls it full circle from what we were talking about in the very beginning of like You know where it's not about use the trainer all the time Once you really start to realize like this has This is something that this client really enjoys it. It has value because they're moving. They're being active They're they're expressing their body. They're getting sunlight, you know, maybe from hiking or you know, there's all these other added benefits psychological benefits, uh, you know de-stressing benefits, uh to to this type of a Of a mentality. So you want to be able to provide that like no, you're not wasting time This is something that is you know, a great thing to do and and to focus on if you only have 30 minutes I always feel like an old man now when I talk about how much I love this the strategy And it's because it's so opposite of how I place old with wise. That's really wise. It's wisdom And it it's so true what you're saying. Justin is that you It's such an easy place to meet your client because it's it's not they're either one They're doing something already love swimming hiking stuff that they're into So you're not asking for a big commitment or even if it's just going for a nice little walk or hike outside It's not really strenuous. You don't need a ton of energy to get the oomph to get up and do that So it's an incredible way to build momentum for a client to eventually come back to you and say, hey, you know what? I know I told you I only have 30 minutes But I now have more time and that's what you see happens When you meet a client to where they're at and you start with stuff like this Even though we're not again building the most muscle you possibly can in 30 minutes or burning the most body fat It's the psychological piece. It's the behavioral piece that we're attacking with doing something like this And if you can convince these clients that there's tremendous value and then just getting out there and at least moving For 30 minutes a day like that or three times a week It's a great place to start a lot of people that eventually build the rest Yes, and I mean, there's a there's a lot of different ways to utilize this to gain value You can even meditate, you know, I think the point of this last one is literally that Something is better than nothing and to not get into the mentality of oh crap, you know, my time got away for me I've only got 25 minutes. I guess I'm going to do nothing You can do something and in in in this case do something that you enjoy that involves your health Which meditation does that as well. Actually, I had a client that used to do that She would have 20 minutes and I'd say, you know, why not practice meditation? She was obviously a very high stress individual and she's like I saw so much value I would just meditate for 15 or 20 minutes and get tremendous So the key here is you've got a little bit of time Do something for your health within that time that you enjoy right something that you enjoy and by the way Doing things that you enjoy because you enjoy them that alone has got value There's a lot of value in doing 25 minutes of something That you enjoy doing that is good for your health and it really in this case kind of doesn't matter What it is so long as it positively impacts your health Well, and in a perfect world, we literally take all of these We take all of these and we blend it in over the course of a you know, month or two months I mean, there's so much value in each one of these that if I am if I'm restricted as a trainer where a client says Hey, I've only got 30 minutes three four times a week. That's all I got I'm not going to just gravitate towards one of these things I'm going to incorporate all of them because they all have their own own benefits and carry over to whatever their goals In fact, you will get better results if you do it that way not just physically that's true You'll get physically better results But psychologically and mentally you'll get better results If you just hammer one of these every single time you work out tends to get stale the body stops to respond and We we said this earlier in this episode the one that people tend to gravitate towards especially the the results Oriented people is the most intense one that we talked about which was probably hit So like all right 30 minutes to hit every single time I work out Your body adapts very quickly and starts to produce too much stress on the body and you stop getting results So of all these things that we just talked about if you're one of those people where you often run into this problem Where you only have 30 minutes to work out Go down the list each time. In fact, I recommend you have a list in front of you Of all these things that we talked about and I'll go through them right now There's a single focus like the one or two exercises. There's hit style training There's that heavy duty or bled and guts kind of I said that mic mencer during yates tile style workout There's that body part focused complex, right where you do three or four exercises just for a body part to get a crazy pump You also don't forget you can do 15 minute workouts every single day or 30 minute workouts every single day and get that value You could do a mobility session Or you could just do something you enjoy go down the list of all of these each time you have limited time And what you'll find is you'll get excellent results You'll get the gains that you're looking for you'll get the fat loss that you're looking for And you'll be surprised keep that momentum going you will be surprised at how great your results are Look if you like our information, you'll love mine pump free.com. So head over there Check out all of our free guides. We have guides that can help you with almost any fitness or health goal You can also find all of us on instagram. So justin is at mine pump. Justin I'm at mine pump sal and adam is at mine pump adam