Weight Training

Is there a 30 minute workout program? Mostly cosconsisting of super-setting.

Dan's answer

Dan Wirth, MA, CSCS

The iWorkoutSmart.com programs were initially designed with a constant rest interval of 2-3 minutes between sets of high intensity compound exercises like the deadlift or squat. For smaller muscle groups like the triceps or biceps, the rest periods are shorter because less oxygen, blood, and nutrients are required for recuperation. Regardless, you can change the rest period variable a little bit to make this resistance training a cardiovascular workout as well! Combining exercises back-to-back as you mentioned can be very effective. I would recommend training antagonistic body parts like the chest and back or triceps and biceps. This will allow for adequate recovery time while speeding up your workout! You can almost do each exercise in a consecutive order with very little rest between sets. For example, you could do a Bench Press followed by a Dumbbell Row with only 30 seconds between exercises. The neat thing is that your back muscles will recover while your chest muscles are working and vice versa. So you'll get about the same amount of rest as the conventional rest periods prescribed by iWorkoutSmart.com, but complete the workout in less total time! Hope this helps.