Quick Workout for When You Have no Time – Free Workout

Aqui en RPT Fitness, hablamos español!
Spread the love

Quick workout.

Free training session with Rafael PT Fitness in Austin TX

Hey guys!

A lot of people I talk to these days tell me that they don’t have enough time to get a workout. They think “there is no point because I’m not spending an hour at the gym, so I’m not going.”

What if you could get a 30-minute workout that will leave you feeling like you have completed an one-hour workout?


Here is what I did this week for a quick workout:


Planks 45 seconds- rest for 10- 5 times
Superman 15 reps hold for 5 seconds



Frontal step up superset 2 sets 15 reps
Dumbbell hinge, immediately followed by
30-second battle ropes with 20 seconds rest


Back: 2 sets 15 reps

TRX reverse grip row 15 superset with
Cable pull-down, immediately with the Rower for 30 seconds.


Chest: 2 sets 15 reps

TRX chest press
1 arm incline dumbbell press, immediately with 1-minute stepper climber.


Notes/Tips To Make This a More Effective Quick Workout


Use challenging weights. My heart rate on average was at 120 bpm. When I did my quick cardio it went up to 150 bpm.  This is what we call a HIIT workout. It is designed to raise your heart rate and have a constant raised heart rate.


The benefits of a HIIT workout:


  • You are in the “fat-burning” zone.
  • You get better conditioning since you are not taking long rest in between sets.
  • The workout goes quicker!!
  • Your EPOC stays elevated throughout the day causing you to burn more fat. (EPOC stands for, excess post-exercise oxygen consumption, text me or google it to know the benefit.)


Want to get more workouts like this? Follow us on Facebook or send me an email for a personalized workout program just for you.

Thanks for reading,

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf

Spread the love