You say that you don't have time to get a decent workout in at the gym? We think otherwise The 30 minute workout routine is designed for those who are short on time while in the gym but still want to be able to get a great workout in with the time allotted. Since you are indeed limited on time with this routine, the main focus is high intensity, which allows for muscle building as well as an increase in strength and endurance. <b><u>Why This Routine Works</u></b> - For the 30 minute workout, the main focus is centered around building muscle and strength through, thus with the shortened time period you can stimulate the muscles into growth. With any full body routine, the major muscle groups are of high priority and trained with compound exercises. By using compound exercises, such as the squat and bench press, you are using the most amount of energy thus creating better ability for your body to build muscle. Since you are performing exercises in this routine with super and tri-sets, you will be able to increase muscle endurance through intense training and shorter rest periods. Shorter rest periods result in higher intensity while in the gym, thus promotes muscle building. Another benefit from this routine with the reduced resting time is burning extra calories and fat. Since you are only resting for 45 seconds in between sets and using more energy during compound exercises, you are more prone to sweating, increasing body temperature, burning more calories and fat You will be strength training 3 days out of the week, every other day, to allow for optimal rest time for muscle growth and recovery. <b><u>Exercise Structure Details</b></u> Barbell Squats <b><i>super-set</i></b> with Bench Press Barbell Standing Tricep Extension <b><i>super-set</i></b> with Barbell Curl Barbell Deadlift <b><i>tri-set</i></b> with Barbell Bent Over Row <b><i>tri-set</i></b> with Barbell Shrug <b><u> Stats for the 30 Minute Workout </b></u> • Total Workout Time : 30 Minutes • Rest Time (In Between Sets) : 45 seconds • Rest Time (Total Workout) : 15 minutes Training Days Per Week : 3 Days Lifting and 2 Days Cardio (if need be) <b><u> Equipment</u></b> • Barbell • Bench • Weight Plate • Cardio Machine <b><u> Nutrition</u></b> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u> Notes</u></b> - As this routine is done under high intensity with shorter rest periods, it is important that you stay hydrated throughout the entire workout. You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.