Many people tend to grade their workout quality based on the amount of time spent at the gym, but time alone does not determine a good workout. You can spend an hour at the gym, but after deducting non-workout activities such as changing, rest, waiting for equipment to become available, and talking, you may only spend 10 minutes actually working out. When comparing one 30-minute workout to two 15-minute workouts, the overall time is equal, but the difference lies in the intensity.
Select a weight that you can lift between 15 and 20 reps of each exercise. This weight range keeps you at an intensity level that stimulates your muscles without making your body tire out before the end of the 30-minute routine.
Lift the weight for your first set and immediately start the next set without rest. This is called a "superset." The 30-minute workout is set for an aerobic pace that combines fat burning and muscle toning.
Rest for one minute after completing a superset, then move on to the next superset. Perform shoulder raises and shoulder shrugs for the first superset. Do bicep curls and tricep kickbacks for the second superset. Move on to squats and calf raises as the third superset. Next, complete a set of bench presses and bent-over rows. End with crunches and side crunches. Do this routine for a total of three sets of each superset per workout, and complete this workout every other day.
Two 15-Minute Workouts
Select a weight that you can lift no more than eight to 12 times for each exercise. This weight range is intense, with muscle building in mind. Rest for three minutes between each set, and complete a total of four sets. Your first of the two 15-minute workouts is complete.
Eat a meal directly after the first workout. The meal needs to consist of protein and both fast- and slow-digesting carbohydrates while keeping fat at a minimum. In the time in between the two 15-minute workouts it's important to eat and restore glycogen to your body.
Rest for at least six hours before starting the second workout. Eat another protein- and carbohydrate-rich meal one hour before your second workout. Repeat Step 1, moving on to the corresponding second workout according to the routine in the tips section.
- For Day 1, complete bicep curls and calf raises, eat and rest, then complete shoulder raises and tricep pull-downs for your second workout. Rest on Day 2. On Day 3, complete sets of bench presses and shoulder shrugs, eat and rest, then for the second workout complete bent-over rows and weighted crunches. Rest on Day 4. Repeat the routine starting at Day 1.