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3 Day Workout Plan for Busy People

DMOOSE

3 Day Workout Plan for Busy People

Table of Contents

Most of you lead hectic lives these days, with work, family and social obligations constantly demanding your attention. It's no wonder that your health often suffers as a result. We neglect our diets, overlook warning signs and fail to get the exercise we need.

It may lead to severe health problems down the line, including heart disease, obesity and diabetes. To avoid these potential problems, we must take care of our lifestyles and well being and ensure we care for ourselves.

It means consuming nutritious foods, getting regular exercise, waking up early in the morning, and seeing a doctor when something doesn't feel right. Getting to fit in a workout with busy schedules may not be easy, but it's definitely worth the effort.

Though we understand the challenges you may face but, there are some simple ways to make it work. First, try to set your workouts for the same time each day. It will help you to develop an exercise routine and make it easier to stick to your workout program.

Additionally, consider working out with a friend or family member. It can help motivate you and make the time pass more quickly. Finally, warm up before your workout and cool down afterwards. It will help your body adjust to the exercise and reduce the risk of injury.

So if you want to put effort in improving your health, you must look for workout plans, and to help you out with that, here is a 3 day workout plan that will fit like a glove in your busy schedules.

3 Day Workout Plan for Busy People

These three workouts are designed for a person who has a busy life, has a lot of work or family obligations, and just wants to spend less time at their local gym.

Each routine targets multiple muscle groups with an emphasis on burning calories quickly so you can stimulate all your muscles while still increasing strength over time through repetition!

Workout Summary

Main Goal

Building Muscle

Workout Type

Full Body

Training Level

Beginner

Program Duration

8 Weeks

Days Per Week

3

Time Per Workout

40 Minutes

Equipment Required

Barbell, Bodyweight, Dumbbells

Target Gender

Male

Recommended Supplements

Whey Protein Powder

Creatine

Fish Oil

Vitamin D

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Workout Description

This 3 day workout has multiple full body workouts. Full body workouts or exercises have several benefits. They can help improve cardiovascular condition and build strength and endurance. They can also help improve arms, shoulders, flexibility and coordination.

Additionally, full body exercises can help reduce the risk of injuries as they don’t overtrain your muscles (unlike split routines). As they work with all of the major muscle groups, they can help balance the body and prevent imbalances leading to injuries.

These 3 workouts are perfect for you as you can do them with limited equipment, and you don't necessarily have to do these workouts in the same order each week. Mix it up to keep things interesting. And since we know time is an issue, we've ensured each workout lasts approximately 40 minutes.

The workouts are beginner friendly and effective for males of all ages (above 18). Also, you can spice things up by adding supplements to this workout plan. Supplements like whey protein powder and creatine contain a perfect blend of essential amino acids and other natural ingredients to replenish your energy and assist during recovery time.

They help build muscles, improve stamina and strength, and keep you involved throughout the workout. Omega 3 fish oil pills help prevent inflammation and improve immunity.

Vitamin D not only supports overall well being but also makes the bones strong, among other benefits. So whether you're on the road or relaxing at home, there's no excuse not to get your sweat on.

Workout Routine

Day 1: Full Body Exercise Routine

Exercise

Sets

Reps

Barbell Squat

4

6

Chin Ups

3

6

Dumbbell Row

4

10

Push Up

4

12

Dumbbell Lateral Raise

3

8

Sit Up

3

20

Reverse Crunch

3

20

Day 2: Full Body Exercise Routine

Exercise

Sets

Reps

Squat Pulse

4

12

Reverse Lunge

4

12

Barbell Glute Bridge

4

12

Dumbbell Bench Press

3

6

Dumbbell Stiff Leg Deadlift

4

12

Dumbbell Step Up

4

12 Each

Dumbbell Row

4

8

Bicycle Crunch

4

22 Each

Oblique Crunch

4

12 Each

Day 3: Full Body Exercise Routine

Exercise

Sets

Reps

Front Shoulder Press

4

8

Dumbbell Front Raise

3

12

Bent-Over Dumbbell Reverse Fly

3

12

Chin Up

4

8

Dumbbell Incline Bench Press

4

10

Pull Up

3

10

Plank

3

60 Secs

Mountain Climbers

3

60 Secs

Tips for Workout Plans for Busy Schedule

You don’t necessarily need to follow tough workout plans for busy schedules. However, consider some tips that’ll benefit you in the long run. The following are some of the tips that you need to follow to achieve your fitness goals:

Exercise in Short Bursts

Short bursts of exercise are a great way to get your heart rate up and improve your fitness level without spending hours at the gym. A few minutes of intense activity can be as effective as a longer, moderate workout. And there are plenty of ways to fit in some quick movements throughout the day.

For example, take the stairs instead of the elevator, go for a brisk walk during your lunch break, or park at the far end of the lot when running errands. You can easily add short bursts of exercise into your day and see real results by making simple modifications to your daily routine.

Exercise During Any Moments of Down Time

One way to make sure you're getting enough exercise is to take advantage of any moments of downtime during the day. For example, instead of sitting down while you're waiting for your food to cook, try doing some jumping jacks or push-ups.

Or, if you're on the phone, pace around while you're talking. Even smaller amounts of workouts can add up over time and make a big difference in your overall fitness.

So next time you find yourself with a few spare minutes, don't waste them - use them to get active!

Home Exercise Equipment

Home equipment may be an excellent way to get fit without going to the gym. There are dozens of equipment available, from simple dumbbells and resistance bands to more complex machines like treadmills and ellipticals.

And because you can use them in the comfort of your own home gym, they’re convenient and easy to fit into your schedule. But before you buy any equipment, it’s important to do your research and choose the right type for your needs.

For example, if you’re more into losing weight, you’ll want something that will help you shed fat, like a treadmill or an elliptical. If you’re trying to build muscle, you’ll need equipment that will add resistance, like dumbbells or a weight bench.

Increase the Intensity

If you're like most people, you probably start your workout routine with great enthusiasm. However, after a few weeks or months, it's easy to lose motivation and begin to slack off.

One way to keep your workout routines effective is gradually increasing the intensity. It means adding more reps, lifting heavier weights, or increasing the duration of your workouts. By gradually pushing yourself harder, you can avoid boredom and maintain a high enthusiasm throughout your fitness journey.

Additionally, studies have shown that high intensity interval training is one of the most effective ways to improve cardiovascular condition and burn fat. So next time you hit the gym, try increasing the intensity of your workouts and see how it feels.

Making More of Your Lunch Break

According to a source, the average American spends a little less than 30 minutes on their lunch break. While this may seem like enough time to eat and take a quick break from work, it's often not enough time to get in a proper workout.

However, there are plenty of ways to make the most of your lunch break and squeeze in some exercise. For example, you could go for a short walk or jog around the block. Or, if you work near a park or nature trail, take advantage of the scenery and go for a longer hike.

You can also utilize your lunch break to visit a nearby gym or group fitness class. And if you can't get out of the office, there are plenty of bodyweight workouts you can perform right at your desk.

So next time you feel run down at work, remember that a little bit of exercise can go a long way. Make the most of your lunch break and get moving!

Do Cardio

Cardio is the best way to get in a good workout for busy people who don't have hours to spend at the gym. The exercises like running, biking, and swimming are all great ways to get your heart rate up and burn calories.

Plus, they can be done anywhere and don't require any special equipment. And if you're short on time, you can always do a quick practice at home gym. There are plenty of great aerobic workouts that can be done in just 30 minutes or less.

So if you're looking for a way to get fit without spending hours at the gym, cardio is the way to go.

Wrapping It Up!

Everyone knows that time is of the essence when it comes to working out. If you don't have a lot of time to dedicate to the gym, you need to make sure that you are maximizing your practice and making the most of the time that you do have.

These workouts are designed to do just that. They are quick and effective and can be done in as little as 40 minutes 3 times a week. They are versatile, so you can focus on different areas each time you work out.

Reading List

Article Sources

  • Ito, Shigenori. “High-Intensity Interval Training for Health Benefits and Care of Cardiac Diseases - The Key to an Efficient Exercise Protocol.” World Journal of Cardiology, vol. 11, no. 7, July 2019, pp. 171–88. PubMed Central, https://doi.org/10.4330/wjc.v11.i7.171.

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