Rush hour at the gym means busy squat racks, missing dumbbells, and a line for the butt blaster. Thwart the masses by getting your sweat on without relocating with these one-stop total body routines! Each routine has a different purpose, so choose the one that suits your mood and meets your current goals.
Before each session, do a warm-up of light cardio and dynamic stretching for 5-10 minutes. Then get right into your workout. With these efficient workouts, you'll be in, (worked) out, and on with your day in about 20 minutes.
Workout 1: Complete Cable Workout
For this workout, choose a moderate weight and get as many reps as possible (AMRAP) in the time allotted. Rest one minute between each round, then hit it hard again. To challenge yourself, try to get one more rep for each subsequent set.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Exercise 1: Squat Press
Attachment: D-handle, low pulley
- Stand sideways to the cable machine with your feet hip-width apart. Hold the D-handle (with the hand closest to the machine) at your shoulder. Keep your palm forward and your elbow down.
- Bend your knees and kick your hips back to lower into a squat, then extend your legs to return to standing.
- At the top, press the handle straight up until your arm reaches full extension. Lower to the start to complete one set.
Exercise 2: Low-to-High Woodchopper
Attachment: D-handle, low pulley
- Stand with your left side to the machine and your feet shoulder-width apart. Squat down and grasp the D-handle with both hands, keeping your arms straight, and hold the handle to the outside of your left foot.
- Extend your legs and simultaneously pull the handle diagonally across your body in an arc from your foot up above to the right side of your head. Reverse the move and return to the start.
Exercise 3: Stiff-Legged Deadlift to Upright Row
Straight Bar, low pulley
- Stand with your back to the cable machine and your feet hip-width apart. Hold the straight bar on either end with your palms facing your thighs, and straddle the cable.
- With a straight back and straight legs, fold forward at the hips until your torso is parallel or nearly to the ground. Reverse the move and return to the start.
- Once standing, pull the bar up underneath your chin, leading with your elbows. Lower slowly to the start to complete one rep.
Exercise 4: One-Arm Chest Press
D-handle, middle pulley
- Hold the D-handle in one hand at your shoulder with your back to the machine. Take a split stance for stability and lift your elbow to shoulder height.
- Explosively extend your arm and press the handle straight away from you, parallel to the ground. Keep your shoulders square. Slowly return to the start.
Exercise 5: Triceps Reverse Pressdown
Straight Bar, high pulley
- Take an underhand grip on the straight bar with your arms shoulder-width apart, and your elbows pinned to your sides.
- Extend your arms and pull the bar down in a smooth arc to full extension. Squeeze hard, then slowly return to the start. Keep a smooth and controlled motion.
Exercise 6: Kneeling Biceps Curl
Straight Bar, high pulley
- Take an underhand grip on the bar and take two large steps away from the machine. Kneel with one knee on the floor and one foot forward for stability. Raise your elbows so your upper arms are parallel to the floor.
- Bend your elbows and pull the handle toward your nose. Squeeze hard, then slowly return to the start.
Workout 2: Open-Floor Fat-Blasting Workout
This workout uses your body weight as the only resistance, so be sure to do each move with as much intensity and power as you can. Use the rest intervals to catch your breath. If you're not able to fully recover in the allotted time, take longer rest periods.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Exercise 1: Squat Leap
Stand with your feet hip-width apart, and your arms at your sides. Bend your knees and kick your hips back to load up, then extend your legs quickly and reach your arms into the air overhead to jump as high as you can. Land softly and repeat right away.
Exercise 2: Spiderman Push-Up
- Place your hands on the floor underneath your shoulders and extend your legs behind you into a push-up position with your head, hips, and heels in line.
- Bend your elbows and lower your body toward the floor with your back straight, then extend back up to the start.
- Hold at the top and bring one knee to the outside of your elbow, keeping your hips low. Alternate legs with each rep.
Exercise 3: Walking Lunge
- Stand with your feet hip-width apart and your hands on your hips.
- Take a large step forward with one foot, bending both knees to lower toward the floor.
- When your front thigh is parallel to the ground, push off your rear foot and come to a standing position. Continue, alternating legs and moving forward.
Exercise 4: Side Plank
- Lie on your side with your hips, knees, and ankles stacked. Place your elbow underneath your shoulder with your upper arm perpendicular to the floor.
- Press down into your elbow and lift your hips off the ground so your body makes a straight line between your head and your heels. Hold.
Exercise 5: Superman/Swimmer
- Lie face-down on the floor with your legs together and arms overhead. Lift your arms and legs off the floor and hold.
- "Swim" your arms and legs by raising and lowering them in opposite pairings.
Exercise 6: Plank Sundial
- Place your hands on the floor underneath your shoulders and extend your legs behind you in a plank.
- Maintain the plank and move in a circle using your hands as a pivot point, stepping around them with your feet.
Workout 3: Smith Machine Strong And Sexy Workout
For this workout, choose a moderate to heavy weight and focus on form. Squeeze with each and every rep. Complete one round. Rest for no more than 30-45 seconds between sets to keep intensity high.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Exercise 1: Sumo Squat
- Stand with your feet twice the distance of shoulder-width apart. Keep your toes turned out slightly, and lay the bar across your shoulders and upper traps.
- Unhook the bar from the Smith machine and bend your knees to squat down, tracking your knees over your toes and keeping your torso erect. When your thighs are parallel to the floor, reverse your direction and stand back to the start, squeezing your glutes on the return.
Exercise 2: Split Squat
- Position a flat bench behind the Smith Machine and extend one leg behind you to rest on the bench. Make sure your foot is laces down. Your other foot should be a foot or two in front of the bar.
- Unhook the bar and bend both knees to lower toward the floor, keeping your torso erect and your knee over your toes. When your front thigh is parallel to the floor, reverse the move and return to the start. Do all reps on one side before switching.
Exercise 3: Incline Push-Up
- Set the Smith machine bar to about hip height, then place your hands on the bar shoulder-width apart. Extend your legs behind you and lower your hips so your body makes a straight line from your head to your heels.
- Bend your elbows and lower your chest toward the bar. When you touch (or nearly touch) the bar, extend your arms forcefully to the start. Repeat right away.
Exercise 4: Prone Underhand Pull-Up
- Set the bar so it's about 2-3 feet above the ground. Lie underneath the bar and take a shoulder-width, underhand grip.
- Keeping your body rigid, drive your elbows down and pull yourself up to the bar. Pause and squeeze before lowering to the start.
Exercise 5: Seated Shoulder Press
- Sit on a short-back bench so the bar is about a foot in front of you. Take an overhand grip wider than shoulder-width on the bar, elbows down. Unhook the bar.
- Bend your elbows and slowly lower the bar in front of your head, keeping your wrists stacked over your elbows. When the bar comes to about chin level, reverse the move and press it back to the start.
Exercise 6: Dip
- Set the bar to about knee height. Sit on the bar and place your hands on either side of your hips, fingers forward. Extend your legs in front of you and straighten your arms so your weight is balanced between your hands and your heels.
- Bend your elbows and lower yourself down, keeping your back close to the bar. When your elbows make 90-degree angles, press through your hands and return to the start.