MoCo Monday Fit Tips: Top 7 Exercises For A Time Efficient Full Body Workout

​Whether you’re taking your outdoor run to the George Washington memorial parkway, or getting in a lift at the local gym, I always talk about how good exercise is for the mind and body. So, what is the plan to maximize your time while working out on a short amount of time? Well if you’re like me and you have a tight schedule during the week, it can be hard to fit in a workout session.

Here are my top 7 time efficient exercises for a full body workout day, that I guarantee will help shape and sculpt your arms and lower body! These exercises hit all major muscle groups and should take you no longer than 45 min to complete. Not only that, but it will help increase your energy and keep you going during the work week!

Day 1:

1. 10 min warm up stationary bike

2. Seated Rows: 4 Sets. 1 min rest in between exercises.

– 1st set 15 reps
– 2nd set 8 reps
– 3rd set 8 reps
– 4th set 8 reps

3. Chest Press Machine: 3 Sets. 1 min rest in between exercises.

– 1st set 15 reps
– 2nd set 12 reps
– 3rd set 8 reps

4. Should Press Machine: 3 sets. 1 min rest in between exercises.

– 1st set 15 reps
– 2nd set 12 reps
– 3rd set 10 reps

5. Leg Press: 3 sets. 1 .5 min rest in between exercises.

– 1st set 15 reps
– 2nd set 12 reps
– 3rd set 10 reps

6. Lying Hamstring Curl: 3 sets. 1 min rest in between exercises.

– 1st set 15 reps
– 2nd set 12 reps
– 3rd set 12 reps

7. Stationary Bike 5 min cooldown

I am so thankful for how exercise has helped shape my life. I get to take that time to focus solely on myself and it helps me focus and grind out for the week!
“Remember, you can’t pour from an empty cup, take care of yourself”

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For those who are looking for a bit more of an advanced workout and have a bit more time to spare, here is a full body workout circuit that will sure to kick your butt into high gear!

Running – Treadmill
5- 8 minute warm up
Notes: *Giant set: one exercise after the other with no rest in between until noted

Barbell Deadlifts (Giant Set)
Set/Reps
1: 20
2: 20
3: 20
4: 20
5: 20

Barbell Bench Press
Set/Reps
1: 20
2: 20
3: 20
4: 20
5: 20

Barbell Squats
Set/Reps/Rest
1: 15, 2m
2: 15, 2m
3: 15, 2m
4: 15, 2m
5: 15, 2m

Row Machine
Time
8m

Standing Overhead Press (Giant Set)
Set/Reps
1: 20
2: 20
3: 20
4: 20
5: 20

Dumbbell Bulgarian Split Squats
Set/Reps
1: 20
2: 20
3: 20
4: 20
5: 20

Incline Dumbbell Press
Set/Reps/Rest
1: 20, 2m
2: 20, 2m
3: 20, 2m
4: 20, 2m
5: 20, 2m

Elliptical Trainer
Time
6m

Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.