If your schedule is like most people's, you probably want to make the most out of every minute. Fortunately, short intense workouts take only a few minutes to complete and they're incredibly effective at burning fat and building muscle. 

The three short intense workouts below provide the rigorousness of a full-blown workout in 24 short minutes.

That's right — just 24 minutes!

Read on to discover three different short, intense workouts that you can choose from.


Short Intense Workouts #1: Supersets

A superset is one of the best forms of short intense workouts.

Supersets involve doing two exercises back to back – but these exercises involve different muscle groups.

short intense workoutsFor example, doing a set of bicep curls and then a set of squats back to back, or a set of crunches and then a set of overhead presses.

The advantage of supersets is that they allow you to work out more muscle groups in a shorter amount of time!

And for you guys, time is absolutely of the essence.

Another advantage of supersets is that they allow you to get a complete workout, as you're involving multiple muscle groups.

Example Superset Workout

  • 1 x 12 reps – Bicep Curls (Biceps)
  • 1 x 12 reps – French Press (Triceps)
  • 30 sec rest
  • Repeat for 3 cycles
  • 60 sec rest
  • 1 x 12 reps – Overhead press (Shoulders)
  • 1 x 12 reps – Swiss ball curls (Abs)
  • 30 sec rest
  • Repeat for 3 cycles
  • 60 sec rest

You can achieve a full body workout through supersets in under 35 minutes!


Short Intense Workouts #2: High-Intensity Interval Training

High-intensity interval training (or HIIT) is another popular short intense workout, especially for cardio-lovers.

short intense workouts

In HIIT, you go all-out on exercises for short amounts of time, then recover with lighter activity.

An example of a simple HIIT routine would be doing burpees for 30 secs then recovery with 1 minute of light jumping rope.

The diversity of exercises in HIIT routines can be very appealing.

Many men also enjoy giving ALL of their strength to exercise and allowing themselves to recover every other exercise. The best part, HIIT burns more calories than most other forms of working out.

Example HIIT Workout

  • 2 mins steady pace warmup – Level 2
  • 1 min at level 4 (or equivalent low intensity)
  • 30 secs at level 8 (or equivalent high intensity)
  • Repeat for 15 mins (10 rounds)
  • 3 mins steady pace cool down – Level 2

Short Intense Workouts #3: Metabolic Resistance Training

Metabolic resistance training seeks to heighten your metabolism while burning an optimal amount of fat.

short intense workoutsMRT training requires you to execute a higher number of sets with a lighter set of weights at your maximum level of exertion.

The goal really is to nearly exhaust your muscles at the end of each set.

The difference with other weight training is that you are using higher repetition to get your gains rather than very heavy weights.

Example MRT Workout.

Our free 24-minute fat burning workout uses MRT to help guys lose weight and build lean muscle.

Check out our video example of an MRT workout.


Go Forth and Exercise

Now that you have three solid choices of short, intense workouts, you have nothing to do but chisel out 30 minutes out of your day!

Think about it – all you need to do is wake up 30 minutes earlier so you can crank out these exercises in your backyard or home gym.

short intense workoutsOr, you can come home and exercise while dinner is in the oven.

In the grand scheme of things, 30 minutes isn't a lot of time.

You can ABSOLUTELY dedicate half an hour in your day to fitness.

The payoffs of this sacrifice could not be more worthwhile.

Thirty minutes of exercise per day will give you the confidence and energy that has been missing from your life.

Don't hesitate to reach out to our expert team as you start your journey. An excellent tool to use starting out is our 24-minute fat burning workout.

We are in this together!

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

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Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on short, intense workouts. Thanks for reading!