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The Gymboss 20 sets in 30 minutes weightlifting program

Posted 12-03-2019
In Workouts & Weightlifting

The Gymboss 20 sets in 30 minutes weightlifting program

Strength training is one of the most important types of exercise you can do. While cardio is good for your heart, lifting weights is good for everything else! Regular strength training is beneficial for your muscles, joints, bones, and posture. In addition, building muscle will boost your metabolism for faster fat burning and also increases your insulin sensitivity for lower blood glucose and less risk of type 2 diabetes.

Unfortunately, weightlifting workouts are often time-consuming. For every set you do, you have to spend at least as long resting. Also, during those breaks, it’s all too easy to be distracted or get into a conversation so that your workout ends up taking even longer. That’s why most gym-based weightlifting workouts take an hour or more.

The good news is that, if you have a Gymboss workout timer, you have everything you need to speed up your workout and make it much more efficient. In fact, if you use a workout timer, you should be able to get a great workout in just 30 minutes – half the time that most people spend in the gym. As an added benefit, this training method helps maintain workout focus and will also provide a good cardio workout too, despite the fact you are doing nothing but weightlifting exercises.

How to do the Gymboss 20 sets in 30 minutes weightlifting workout

The Gymboss 20 sets in 30 minutes weightlifting workout is as simple as it is effective. Just set your gym timer for one interval of 1:30 and for 20 rounds. This adds up to precisely 30 minutes. Start your timer, and do your first set. If your set takes you 30 seconds to complete, you've got 60 seconds to rest before you go again. Start your next set when your workout timer beeps again.

There is no need to touch your Gymboss again; just let it run. You are now free to focus 100% on your workout. Remember, when you hear the beep, it’s time to start your next set so no dilly-dallying!

Your timer will look like this when set up:

20 sets in 30 minutes

There are a couple of different ways you can use this excellent workout method.

Regular sets

Choose five exercises and do four sets of each one before moving on. Make the first set a light, easy warm-up set and then work harder for the last three sets. Remember to move quickly between exercises to keep pace with your gym timer. For example:

1. Squats
2. Bench-press
3. Seated cable rows
4. Leg curls
5. Cable abs crunches

Alternatively, you could do several exercises for one or two muscle groups, working different muscles on different days. For example:

1. Pull-ups (back)
2. Lat pulldowns (back)
3. Bench press (chest)
4. Incline dumbbell bench press (chest)
5. Dumbbell pullovers (back and chest)

Circuit training

With circuit training, instead of doing several sets of each exercise before moving on, you do one set of each of your chosen exercises in turn. This is an excellent way to train for fat loss and cardiovascular fitness. For example :

1. Leg press
2. Shoulder press
3. Chest-supported row
4. Lunges
5. Weighted crunches
6. Step-ups
7. Push-ups
8. Lat pulldowns
9. Romanian deadlifts
10. Ab wheel rollouts

  • Repeat the circuit 2 times.

Note the exercise order and selection; each exercise works a different part of the body, and there is a mixture of upper body, lower body, and abs exercises. This means that you should be able to give each exercise maximum effort while training your entire body in just 30 minutes.

The Gymboss 20 sets in 30 minutes weightlifting program is ideal for time-pressed exercisers. Whatever your goal, this training method will help you achieve it in no more than 30 minutes per workout. This leaves you lots of time to do cardio, stretch, or get back to work and keep your boss happy! Whether you use this system in the gym, or for your home-based bodyweight workouts, it’s good to know that, even when time is short, you can still have an effective workout, all thanks to your Gymboss workout timer.