Training with a limited time frame can be a very difficult thing to negotiate because we can’t get enough “damage” done in the gym. However, there are multiple ways to take the muscle apart in a shortened period. Here, I’ve created two examples of a hybrid Y3T workout. Both take just 15 to 20 minutes to complete.

 FOCUS ON 

  1. Maximizing time spent under tension to make the muscle work harder.
  2. Shortening rest intervals to keep heart rate elevated.
  3. Moderate- to high-rep ranges to drive blood to the muscles.
  4. Supersets to save time.
  5. Compound movements, as they lead to greater CNS stress, which results in increased muscle-fiber involvement and burns the most calories.
  6. Pushing working sets to failure to keep intensity levels high.

 

Click "NEXT PAGE" for 15-20 min Arm & Leg Workouts >>

 20-MINUTE LEG WORKOUT 

Squat* | SETS: 4 | REPS: – | REST: –

superset with

Walking Lunge* | SETS: 4 | REPS: – | REST: 60 sec.

Leg Press** | SETS: 2 | REPS: – | REST: –

*60 seconds for each set. Eccentric rep should be three seconds.

**30 seconds for each set. Do three dropsets.

 15-MINUTE ARM WORKOUT 

Cable Pushdown* | SETS: 2 | REPS: – | REST: –

superset with

Cable Curl* | SETS: 2 | REPS: – | REST: 30 sec.

Dumbbell Overhead Extension* | SETS: 2 | REPS: – | REST: –

superset with

Seated Dumbbell Curl* | SETS: 2 | REPS: – | REST: 30 sec.

Incline Lying Extension* | SETS: 2 | REPS: – | REST: –

superset with

EZ-bar Spider Curl* | SETS: 2 | REPS: – | REST: 30 sec.

Overhead Cable Extension* | SETS: 2 | REPS: – | REST: –

superset with

Cable Drag Curl* | SETS: 2 | REPS: – | REST: 30 sec.

Dip* | SETS: 2 | REPS: – | REST: –

superset with

Hammer Curl* | SETS: 2 | REPS: – | REST: 30 sec.

*30 seconds for each set. Eccentric reps should be four seconds.