Which full-body workout is best when you’re short on time?

Short on time and still want to train effectively? Then work in supersets.

Warm-up and mobility for a full-body workout when you’re short on time

• Shin Box Rotation  opens and relaxes your hips

• Supported Lateral Squat 

• Kneeling T-Spine Opener  loosens your upper back and shoulders

Strength exercises for a full body workout when you have little time

• Goblet Squat  legs

• Seated Chest Press Cable  chest, shoulders and triceps

• On Bench Single Leg Glute Hip Bridge  hamstrings, glutes and lower back

• Cable Vertical Pull Down  back, back of shoulders and biceps

• TRX Row  back, biceps and shoulders

• Seated Dumbbell Shoulder Press  shoulders, triceps and core

• Plank  full core stability

• Half Kneeling Lateral Bend  extra focus on the obliques and sides

How often should I do this training?

This routine trains your entire body in a single session. Because you target all major muscle groups, 2 to 3 times a week is sufficient to achieve results. Make sure you have at least one rest day between workouts so your muscles can recover and come back stronger. Do 3 rounds of 12 repetitions for each exercise.

Tips for efficient training

• Choose your weights wisely: The weight should be challenging, but you should still be able to perform the last repetition technically correctly.

• Keep rest short: 60 to 90 seconds of rest after a superset is enough to catch your breath, but short enough to keep the workout effective.

• Focus on technique: A full-body workout is effective as long as you perform the exercises correctly. Poor technique will cost you results and increase your risk of injury.

• Vary the tempo: Try a slow eccentric phase (for example, 3 seconds of lowering during a squat). This doesn’t add any extra time but makes the workout more intense.

Who is this plan suitable for?

This plan is ideal if you:

• Have limited time but still want to build muscle mass and strength.
• Have a busy job or schedule and can’t get to the gym every day.
• Are looking for a clear and comprehensive plan without unnecessary exercises.

Conclusion

A full-body workout using supersets is the ideal solution for anyone who wants to train efficiently and still see results. You’ll train all the key body movements, save time by working in supersets, and strengthen your muscles and fitness in a single session. Combine this with a proper warm-up, focusing on your technique, and a consistent training schedule – and you’ll notice you’ll make great progress even with little time.