What if I told you, you could train for 30 minutes or less and get better results than someone who goes to the gym for an hour, would you be interested?

The secret to it is how you train when you’re in the gym. I can’t give you all my secrets but the two I’m going to share with you will reduce the time you spend in the gym, and increase the effectiveness of your workouts.

The first method I use to reduce time and increase results is called blood shunting. This involves choosing two exercises, one for the lower body and one for the upper body.

Perform the first exercise for 12-20 reps then move straight onto exercise number two and do the same. Without any rest go straight back to exercise one and repeat the cycle one– three more times. Continue alternating upper body exercises with lower body exercises throughout your workout until you have worked all the muscles evenly.

Blood shunting works because it keeps your heart rate up for the entire workout, and requires your body to pump blood up from your lower body to the upper body and back again continuously, through out your workout. This forces your body to work harder and in turn, burns more calories in a shorter period of time.

If your training in a large gym I suggest you pair a machine/equipment based exercise such as a leg press, squat, chin up, lat pull down ect with a dumbbell or body weight exercise so you don’t have to wait for equipment to become available. There should be minimal breaks during your session until you finish the workout.

The second method I employ, is an important one to avoid over training and to ensure your hormones stay at their optimal levels. Here it is, throughout your workout I wantyou to keep a mental check of how your body is feeling. If you feel your performance is starting to diminish and you can no longer give your all or your technique is wavering its time to cool down, stretch and go home.

Training past this point just increases the likelihood of injury and over training.