1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) 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. Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [Should all sets end at failure. With some of the exercises listed in my program the weight is way to low for that many reps. For example, the toe press is listed at 35lbs for 12 reps, but i can do 12 reps with 140lbs. I was just curious](https://www.workoutsmart.com/ask-dan/weight-training/should-all-sets-end-at/576) - [After I gave my weight and strength info. I noticed your program designed for me for the Body Mass a medium weiight -high repetition style workout. For example, my maximum bench is around 360 and I do 5 or so reps with 315,but your bench routine calls for me to do around 15 reps with 200,180,etc. Will this help me build mass? Perhaps it will. Since I can gain decent muscle mass with medium-heavy weight in the 8-12 rep range but then I plateua out on the size gains.But my strength does keep increasing. So will the higher reps and lower weight instead produce better muscle size and density? But will I loose strength,doing it this way. Such as on my bench press. Sometime I notice I loose strength when I try high rep routines here and there. What is the happy medium? Especially since I do need to loose the fat at the same time. I have been doing aerobics after my workouts,not excessively,which have been working, but again my size gains are stahled. Again perhaps this is another reason for yourhugher rep's lower weight routine for me. But again will it still allow for strength and size and fat loss simulatneously?](https://www.workoutsmart.com/ask-dan/weight-training/after-i-gave-my-weight/337) - [All of a sudden my reps have been reduced to 12-15. In the past, they have all been 20 or so. Is this correct? I am doing the "get lean" program, and have had good results so far. I am in week 5. Why the sudden reduction in reps, when the weight amount has stayed the same??](https://www.workoutsmart.com/ask-dan/weight-training/all-of-a-sudden-my/1777) - [I finished my first workout yesterday, and am completely sore all over today. Should I just workout through the soreness?](https://www.workoutsmart.com/ask-dan/weight-training/i-finished-my-first-workout/40) - [In all your responses to some earlier questions, you stated the best thing is to switch programs(into cycles) I am currently in week 2 the 5 day strength/training. I will want to switch to bodybuilding program to gain some mass after 4 or five weeks. Where do I pick up in that phase(bodybuilding)week 1? or week 5? Then after that I will want to lean out. What should I do?](https://www.workoutsmart.com/ask-dan/weight-training/in-all-your-responses-to/1555) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)