Very busy tomorrow, but don't want to skip the gym..got 20m!

[skully]

So I am SUPER busy tomorrow, and timings really suck - so, what is the best "quick" weight lifting workouts that could be done in about 20 minutes only? Especially upper body?

Any suggestions will be great!

I'm also sacrificing sleep now just to go the gym! I'm that committed...Sadly, the gym opens at 10 a.m. at the university. And there is no way in hell I would HAVE any energy for workout once I get back home about 6ish.

[Boss Man]

1 set Squats.

1 set Lunges.

1 set Deadlifts.

1 set Dumbell Bench Press, small incline.

1 set Bent over Barbell Rows.

30 seconds Planks.

[skully]

Thanks for the tips! I followed some of these with no rest in between sessions, and I got a really good workout, although short-lived...but after workout, literally for about 2 hrs straight I was on feet, walking a maniac, taking up too many stairs and running around our huge campus because of the work I have to do...So, I also had a good cardio exercise I'd say. Not for one second I was walking slowly...I was at a speed 5 the whole time.. face was red! LOL.

[eran112003]

in 20 min dont do wighlifting.do cardio instead to void from injury. for ex 6 min running then 3 sets each, do crunch 20 reps oblique crunch and roman chair leg raises etc.

[Boss Man]

I'm sorry, but I must politely but firmly disagree.

Why would you say not to do weightlifting, then encourage Stomach exercises? That could cause her muscle atrophy, from the added Cardio you suggested, then when she bulks her stomach, get mild back issues, from the poor conditioning of things like Multifidus, Erector Spinae muscles and Quadratus Lumborum, not being supportive enough to the Spine and Spinal column, or cushioning of the abdominal pressure, that can be exerted in instances where you get up from a sitting or lying position.

This could promote mild pain and /or postural issues.

Injuries can be just as likely from Cardio, espeically if the individual has Bone density levels that are intolerant to the exercise type. Lifting would promote more risk of Fractures, in many areas of the body, in that situation granted, but Cardio could still promote such risk to things like Hip Joints, Patella and Ankle Joints.

Providing her diet is good, which it pretty much is, I don't perceive she has Bone density issues and as she has done weightlifting before, providing she executes good technique, doesn't overload, and utilises the same amount of reps and the same rep speed when training both Legs, Arms and sides of the Torso and Glutes, then there should be no problems really from the lifting.

I haven't included any Joint or Cuff risk exercises, like Wrist Curls or Behind the Neck, pull or push exercises, so that wouldn't be a factor anyway.

Sincerely no disrespect intended, but the only potential injury factor I can see here, is your advice, unless you want to elucidate more on your reasoning, other than supposed risk factor, I'd be welcoming of such clarification.

[skully]

I'm sorry, but I must politely but firmly disagree.

Why would you say not to do weightlifting, then encourage Stomach exercises? That could cause her muscle atrophy, from the added Cardio you suggested, then when she bulks her stomach, get mild back issues, from the poor conditioning of things like Multifidus, Erector Spinae muscles and Quadratus Lumborum, not being supportive enough to the Spine and Spinal column, or cushioning of the abdominal pressure, that can be exerted in instances where you get up from a sitting or lying position.

This could promote mild pain and /or postural issues.

Injuries can be just as likely from Cardio, espeically if the individual has Bone density levels that are intolerant to the exercise type. Lifting would promote more risk of Fractures, in many areas of the body, in that situation granted, but Cardio could still promote such risk to things like Hip Joints, Patella and Ankle Joints.

Providing her diet is good, which it pretty much is, I don't perceive she has Bone density issues and as she has done weightlifting before, providing she executes good technique, doesn't overload, and utilises the same amount of reps and the same rep speed when training both Legs, Arms and sides of the Torso and Glutes, then there should be no problems really from the lifting.

I haven't included any Joint or Cuff risk exercises, like Wrist Curls or Behind the Neck, pull or push exercises, so that wouldn't be a factor anyway.

Sincerely no disrespect intended, but the only potential injury factor I can see here, is your advice, unless you want to elucidate more on your reasoning, other than supposed risk factor, I'd be welcoming of such clarification.

Actually, last yesar when I didn't have a lot of time for exercise...All I did was weightlifting, no cardio (but I was active), I never really suffered much injuries, and I strongly prefer to do weight lifting than cardio

Boss Man, I didn't understand half of the terms you've mentioned and injuries...but ankle and knees tend to hurt after a long time of cardio ...esp treadmill!

[eran112003]

i am not talking about doing abs with hevay weight. i am just talking doing abs like cardio. if you have dont time much do it like that -without rest
25 x 3 sets crunch
25x 3 oblique crunch
25x3 lying leg raise
25 x3 twist
and you may add 12 hours running
also you may add anything you can do this at home. you dont need to do in gym. perfect time keeper.
it should be done without putting weight so that you don have to worry about injuries:))

[eran112003]

should be 12 minutes running sorry about that

[Boss Man]

Well maybe no Weighted Abs stuff, but I believe the person was looking for a quick workout, that could be done in 20 minutes, so provided something quick enough to with weights that can be achieved around 20 minutes.

Skully, if you have any problems with any words I used, please ask and I'll describe as best as possible what I was referring to. I was initially aiming the comment at another user, but I don't want you to feel excluded in any way, from a discussion about your needs, as that's not fair.