Cut my workout by 30+ mins after these tips🫢

A common misconception is that to build your dream body, you need to practically live at the gym—spending countless hours lifting weights or doing cardio. But here’s the truth: you can get results without spending hours in the gym. In fact, overtraining or long, inefficient sessions often lead to burnout and lack of progress.

The key is to train smarter, not longer. By optimising your time and focusing on what really matters, you can build muscle, burn fat, and create the physique you want without sacrificing your entire day.

Here’s how you can maximise your workouts and build your dream body in less time.

🍋Focus on High-Intensity Training🍋

🍋 When it comes to building muscle and strength efficiently, intensity matters more than duration. Whether you’re doing compound or isolation exercises, focus on lifting with maximum intensity and hitting between 6-10 reps per set. This rep range is ideal for muscle growth without causing excessive fatigue that comes from higher rep ranges.

🍋 Training with high intensity and challenging your muscles to near failure within this range maximises your workout’s effectiveness. Too many reps or too much volume can leave you fatigued without delivering better results, so focus on the sweet spot of intensity.

🍋 What to Do: Push yourself to lift with intensity, whether you’re doing squats, curls, or presses. Aim for 6-10 reps per set with enough weight to make the last few reps challenging but achievable.

🍋 Action Step: For your next workout, choose weights that make 6-10 reps feel like a struggle by the end of each set. Track your reps and progressively increase the weight as you get stronger.

🍊Use Drop Sets to Maximise Volume in Less Time🍊

🍊 If you want to increase the intensity of your workout without spending hours in the gym, drop sets are a powerful tool. A drop set involves performing an exercise until failure, then immediately reducing the weight and continuing the set without rest. This allows you to squeeze more volume into less time while keeping the intensity high.

🍊 Drop sets work by pushing your muscles to the point of exhaustion, which encourages muscle growth and increases workout efficiency. Instead of adding more sets or exercises, you can get the same muscle-building benefit by using drop sets to finish off your muscles. For a quick but effective session, perform drop sets on your last set—or if you’re a monster, you can do them for every set.

🍊 What to Do: Incorporate drop sets on the last set of each exercise. Once you reach failure, lower the weight by 20-30% and continue the set until you hit failure again. This method keeps intensity high while reducing workout time.

🍊 Action Step: Try using drop sets for exercises like bicep curls, shoulder presses, or leg presses. Push to failure, then drop the weight and go again. If you’re up for a challenge, experiment with drop sets on multiple sets for even greater intensity.

🍏Embrace Shorter, More Frequent Workouts🍏

🍏 Most people think they need to pack everything into one long workout, but shorter, more frequent sessions can actually lead to better results. Training for long periods can increase fatigue and reduce the quality of your workouts. Instead, shorter but more focused sessions allow you to train with intensity while giving your muscles time to recover.

🍏 By breaking your routine into four or five shorter workouts (30-45 minutes each), you’ll maintain high energy levels and avoid the diminishing returns that come from marathon sessions. More frequent training also keeps your metabolism elevated and helps with muscle recovery.

🍏 What to Do: Instead of trying to squeeze everything into long, exhausting workouts, break them into more manageable sessions. This way, you stay fresh, focused, and get more out of each session.

🍏 Action Step: Redesign your workout schedule to include more frequent, shorter sessions. Instead of three long workouts, aim for 4-5 shorter ones.

🍉Prioritise Rest and Recovery Between Workouts🍉

🍉 The mistake many people make when trying to save time in the gym is pushing themselves too hard without considering recovery. It’s easy to think that the more you train, the better the results. But in reality, muscle growth happens during recovery—not during your workout.

🍉 By ensuring you get enough rest between workouts, you actually make each session more effective. Focus on quality over quantity. Instead of cramming in extra hours at the gym, use that time to optimise recovery—getting enough sleep, staying hydrated, and eating enough protein to support muscle repair.

🍉 What to Do: Allow at least 48 hours of recovery for muscle groups before training them again. This doesn’t mean you stop training altogether—just alternate muscle groups or focus on different forms of exercise, like light cardio or mobility work.

🍉 Action Step: Schedule at least one or two rest days each week and focus on sleep, hydration, and proper nutrition during those days. Recovery is where muscle-building happens.

🫐Choose HIIT or LISS for Effective Cardio🫐

🫐 When it comes to cardio, you don’t need to spend hours running on a treadmill to see results. The most effective approaches for fat loss and cardiovascular health are High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS). Both methods work, but they serve different purposes.

🫐 HIIT involves short bursts of intense activity followed by rest, and it’s great for burning fat efficiently in less time. However, HIIT can be hard on your joints, especially if you’re lifting weights regularly. To avoid joint stress, it’s best to use HIIT sparingly—once or twice a week is usually enough.

🫐 On the other hand, LISS (such as walking or light cycling) is low-impact and can be done more frequently. It’s an excellent way to burn calories without putting too much strain on your joints or interfering with your recovery from lifting.

🫐 What to Do: Use HIIT sparingly for fast, effective cardio, but balance it with LISS to protect your joints and recover well from strength training.

🫐 Action Step: Incorporate HIIT workouts once or twice a week, and use LISS (like walking or cycling) for more frequent, low-impact cardio. This combination keeps your cardiovascular health in check without overloading your joints.

🍇Track Your Progress and Adjust (And Stay Tuned for My App!)🍇

🍇 One of the most overlooked aspects of building your dream body efficiently is tracking your progress. Without a plan or the ability to measure progress, you’re likely wasting time in the gym. Tracking allows you to see what’s working, what’s not, and where you need to adjust. It ensures that every workout counts toward your goal.

🍇 Tracking doesn’t have to be complicated. Whether it’s writing down your sets, reps, and weights or using an app, the key is to ensure you’re improving over time. If you’re not progressing, you’re just spinning your wheels.

🍇 I’m actually working on developing a fitness app that will help you track your workouts and progress, with some community features! It’ll take the guesswork out of your fitness journey and ensure you’re always moving toward your goals. Stay tuned!

🍇 What to Do: Keep a log of your workouts and track your performance. Adjust your training as needed to ensure continuous progress without wasting time on ineffective exercises or routines.

🍇 Action Step: Start tracking your workouts today. Write down your sets, reps, and weights after each session, and review your progress weekly to make sure you’re moving forward. And keep an eye out for my app—it’s coming soon to help you stay on track!

⭐️Building your dream body doesn’t require hours of gym time every day. Remember, quality beats quantity when it comes to fitness. Use these tips to maximise your time and build the body you want without spending hours in the gym.

⭐️⭐️⭐️P.S. If you’re ready to stop wasting time and finally see real results, hit that FOLLOW button now. Let’s build a community of action-takers who get it done efficiently.

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