One of the biggest excuses I hear for skipping workouts? Not enough time. But the truth is, you don’t need an hour at the gym to get results. In fact, shorter, high-intensity workouts can be just as effective—if not more—than long, drawn-out sessions.
The key is training smarter, not longer. When you focus on efficiency, you can build strength, endurance, and athleticism in just a fraction of the time. So if you’re tired of wasting time and want to get more out of every workout, here are seven ways to maximize your training.
1. Have a Plan Before You Start
Ever find yourself wandering around, unsure of what to do next? That’s wasted time—and wasted potential. Walking into a workout without a plan kills momentum and reduces intensity.
Fix it:
- Before you start, know exactly what exercises you’ll do, how long you’ll train, and what equipment you need.
- If you’re short on time, use a workout timer or follow a structured routine (like 12 Minute Athlete app workouts!).
- Set up your space in advance so you can move from one exercise to the next without delays.
2. Prioritize Compound Movements
If you’re spending time on small, isolated exercises (like bicep curls or leg extensions), you’re not getting the most out of your training.
Instead, focus on compound exercises—movements that work multiple muscle groups at once. These burn more calories, improve athleticism, and build functional strength in less time.
Best compound movements for efficiency:
- Squats
- Deadlifts
- Push-ups
- Pull-ups
- Burpees
- Kettlebell swings
Example: Instead of spending 10 minutes on bicep curls, switch to pull-ups—your arms will still get stronger, plus you’ll build grip strength, core stability, and upper body power.
3. Minimize Rest (But Keep It Intentional)
Long breaks between sets kill intensity. If you’re scrolling your phone, chatting, or just standing around, you’re wasting valuable time.
The fix? Keep rest periods short and purposeful based on your training style:
- HIIT workouts: 10-30 seconds between rounds
- Strength training: 30-60 seconds between sets (or even less if you’re doing supersets)
- Circuit workouts: Move straight from one exercise to the next
Try using EMOM (Every Minute on the Minute) or AMRAP (As Many Rounds As Possible) to keep yourself accountable and moving.
4. Use Time-Based Workouts Over Rep-Based Workouts
Ever notice how easy it is to take longer than necessary between sets? When you train for time instead of reps, you eliminate wasted minutes and push yourself harder.
Best time-based formats for efficiency:
- Tabata – 20 sec work, 10 sec rest (8 rounds)
- 30/10 Intervals – 30 sec work, 10 sec rest (repeat for 12-20 minutes)
- AMRAP (As Many Rounds As Possible) – Set a timer and complete as many rounds as possible before time runs out
Example: Instead of “3 sets of 10 squats,” try as many squats as possible in 30 seconds. You’ll naturally push harder and get more done.
5. Limit Equipment to Keep Things Moving
Too much time is wasted adjusting machines, loading weights, or searching for the right dumbbell. The simpler your setup, the smoother your workout.
For faster transitions, stick to minimalist equipment:
- Bodyweight exercises (burpees, push-ups, lunges)
- Kettlebells (swings, goblet squats, presses)
- Dumbbells (thrusters, snatches, rows)
- Jump rope (for conditioning)
Tip: Bodyweight training eliminates all setup time—just drop down and start moving.
6. Stay Focused—No Distractions
Your workout is not the time to check texts, scroll Instagram, or take long breaks. Distractions lower intensity and extend your workout unnecessarily.
How to stay locked in:
- Put your phone on airplane mode (or use it only for music/timers).
- Set a goal—whether it’s a time cap (like 12 minutes) or a number of rounds.
- Train in a dedicated space where you won’t get interrupted.
- Treat your workout like an important meeting—be all in.
7. Keep Workouts Short and Intense
You don’t need an hour to train hard. A 12- to 20-minute high-intensity session can be just as effective as an hour of steady-state exercise.
The secret? Intensity over duration. Short workouts force you to push harder, and the afterburn effect (EPOC) keeps your body burning calories long after you’re done.
Try this 12-minute HIIT workout (Directions: 18 rounds of 10 seconds rest and 30 seconds work):
- 30 sec burpees
- 30 sec squat jumps
- 30 sec push-ups
- 30 sec skaters
- 30 sec mountain climbers
- 30 sec v-ups
Go all out—this only works if you bring full intensity!
Make Every Minute Count
Efficiency is all about maximizing effort, not time. Whether you have 12 minutes or 30, every second should be focused and intentional.
Before your next workout, think how you can:
- Plan ahead
- Choose compound movements
- Minimize rest
- Use time-based formats
- Limit distractions
- Keep workouts short but intense
The result? More progress, less wasted time.
Now it’s your turn—try one of the 12 Minute Athlete workouts today and see how much time you can save!
