

Many of us don’t have time for an hour in the gym, let alone two. Work, family, life stresses, these are all factors that can make trying to fit in a workout session a bit of a squeeze. But, just because you’re pushed for time doesn’t mean you have to put your workouts completely on the back burner and wave ‘bye-bye’ to all your hard-earned gains. You can still train, you just need to be a little smarter in your approach.
Jeff Nippard, an internationally qualified powerlifter, and pro-bodybuilder who regularly shares science-based training methods via his YouTube channel, has shared a new video with three simple tips that can help reduce your workout time by 30 minutes, that also won't lose you any muscle. Here's how you can do it...
A post shared by Jeff Nippard (@jeffnippard)
A photo posted by on
1. Stop resting between warm-up sets
We can all relate to this. How many times have you done a set of light reps on the bench press and then taken a two-minute break, whether that be to check your phone or have a chat with someone? Probably a few times.
But, as Nippard rightly points out they’re just warm-up sets. “They shouldn't have you anywhere close to failure,” he says in his Instagram video. Your muscles therefore won’t need a rest so Nippard says you can just go from one warm-up set to another, then rest before your first working set. “This should save you 10 minutes across the whole workout,” he says.
2. Start doing supersets
Supersets are a great training method for those days you can’t commit to a long workout session, as they allow you to pack more into your training, but in a shorter time frame. Antagonistic supersets are what Nippard suggests, which is where you pair two exercises together that train different muscle groups, such as a bicep curl and tricep extension. This means while you’re working one, the other is resting and vice versa.
In the video, Nippard also references this 2024 study by SportRixiv which looks at the different outcome of traditional rep/set resistance training versus supersets. The results showed that both training groups experienced the same increase in muscle thickness, strength, power and muscle endurance, despite the supersets reducing workout time by 36% less time (Nippard says it saved them 25 minutes!).
Supersets will, of course, increase the demands placed on your body so, while it probably isn't wise to be doing them all the time, they're good for when you're up against the clock.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
3. Use dumbbells
Before you immediately start thinking Nippard is trying to break you and the bench press up, he isn’t. But, what he is saying is that barbells and machines aren’t the most time-sensitive pieces of equipment, which is true. “You can pick up a dumbbell a lot faster than you can set up a barbell or pick a machine, adjust it for your height, and then load it up with weight,” he explains.
Using a pair of dumbbells also offers other benefits, such as training unilaterally and they often require greater stabilisation, meaning they can activate more muscle fibres. While Nippard does say they may not be as optimal as some machines in some cases, they will save you precious time.
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
4 arm day mistakes that are killing your muscle gains
Struggling to fill out your t-shirt sleeves? An expert says this could be why…
By Bryony Firth-Bernard Published
-
A physical therapist says these five exercises help loosen stiff, achy joints and relieve low back pain
No gym needed—they can all be done from home
By Bryony Firth-Bernard Published
-
Struggling to progress your pull-ups? An expert says these five simple hacks will help
Whether you're struggling to get your first one or can't increase your reps, these trainer-approved tips will help
By Bryony Firth-Bernard Published
-
3 HYROX athletes reveal the race day essentials they can’t live without
From supplements to training gear and the weird and wonderful snacks
By Bryony Firth-Bernard Published
-
5 signs your workout routine is paying off, according to a fitness expert
It’s not just about what the scales say or building more muscle
By Bryony Firth-Bernard Published
-
3 things you should consider before choosing your protein powder
According to a nutritionist
By Bryony Firth-Bernard Published
-
A stretchologist shares five static stretches to boost full-body flexibility and reduce muscle soreness
Lengthen your muscles and ease tension with these simple stretches
By Bryony Firth-Bernard Published
-
I tried Poliquin raises for a week—this is what happened to my shoulders
A lat raise with a twist
By Lucy Miller Published