Fullbody workout for those who are busy

This program is designed for those who are catastrophically short on time but want to quickly work all the major muscle groups. The workout consists of nine exercises, four of which are compound: squats, dumbbell bench press, pull-ups, and military press. Compound movements allow you to use heavier working weights, which is beneficial for both muscle development and calorie expenditure.

The program uses the principle of combining exercises into supersets (two exercises in a row without rest) and trisets (three exercises in a row). Using the same equipment shortens the workout duration and simultaneously increases heart rate. Working weight is chosen so that you can complete 10 but not 11 repetitions. Each superset and triset is repeated twice, with 1-2 minutes of rest only after completing the entire round.

Sacrificing technique for more weight or repetitions is not recommended – this reduces the load on the target muscles and increases the risk of injury.