Don't Procrastinate. Become the Best Version of Yourself TODAY
- 30minutephysique
- Apr 17
- 4 min read
Updated: 5 days ago
Changing habits and behavior becomes more and more difficult with each passing year.
If you're not satisfied with your body, make the behavior changes NOW. Do NOT wait!
The odds of success diminish with each day that you say, "I'll do it later."
Procrastination is also a trained behavior and habit. Kick that lousy pig (aka, habit) to the curb.
Adapting a practice of physical activity has a trickle down effect of positively impacting every other area of your life. Seriously. The mind and body are connected.
A big cause of friction for many of you reading this is, "I don't have time. I'm busy."
This is a common reaction. But, I got news for you, friend: you're never not going to be busy. And – not to sound like a dick – but you're probably not as busy as you think. Trade in 15-30 minutes of Netflix watching, doom scrolling, or laying in bed wide awake – stalling to start the day – with exercise.
That brings me to the second response to, "I don't have time." People in the fitness industry constantly try to make it seem like lifting weights, building strength, muscle, and building an athletic body requires hours per day and a total overhaul of your current schedule.
These obnoxious fools are wrong...and possibly stupid.
If time or energy is limited, don't push off exercise. Adapt your exercise schedule to fit within your life schedule.
I talk about training sessions that take 20, 30, or 40 minutes all the time. It's how I've trained for the better part of a decade. And those consistent 30 minute (or less) workouts have given me more results than the 90 minute workouts I did the first 5 years of my lifting journey.
Does that mean 30 minutes is better than 90 minutes?
Well, not necessarily. But, in my personal case study using n=1 logic, 30 minutes is better than 90 minutes when it comes to strength training. But that's because I'm wired to focus on something really hard, but for a short period of time. This carries over into almost all areas of my life. It's my nature. Why fight nature when I could optimize my routine to fit within my nature. Now we're talking sensibly.
Lately, I've been quite "busy," myself (moreso than usual) and have been doing frequent, progressive, but extremely brief training sessions that last just 12-20 minutes per day. And guess, what? 15 minutes is a perfectly suitable amount of time to train and make gains!
The caveat, however, is if doing 15-20 minute workouts, you should err on the side of training more frequently – like 4-6 days per week. But that's no problem because training like this is fun, and you'll enjoy training nearly every day, building muscle and moving your body in just 15 minute, progressive, productive sessions.
Now, if you're training briefly, you want to be as efficient as possible, using a logical plan to build muscle and strength during these abbreviated sessions. That's where I can help. And I'll do it for free today.
Here's 6 sessions I've been using, that take just 12-15 (20 at absolute max) minutes per session. But, they're intelligently designed – if I say so, myself – to get the most bang for your buck.
Pull A
Ex 1: pullups-2 x as many reps as possible
Ex 2: single arm rows-2x8-15
Ex 3: incline dumbbell curls-2x6-12
Push A
Ex 1: incline dumbbell bench press (or pushups)-2x6-12 (2 x as many reps as possible if pushups)
Ex 2: dumbbell lateral raise-2x10-15
Ex 3: dumbbell skull crushers-2x8-15
Leg A
Ex 1: Bulgarian split squats or standard split squats-2x6-12
Ex 2: single leg RDL-2x6-12
Ex 3: calf raise-2x10-15
Pull B
Ex 1: neutral grip chins-2 x as many reps as possible
Ex 2: single arm rows-2x8-15
Ex 3: concentration curls-2x6-12
Push B
Ex 1: single arm overhead press or single arm clean & press-2x5-10
Ex 2: flat dumbbell bench press (or pushups)-2x6-12 (2 x as many reps as possible if pushups)
Ex 3: single arm cable or band pushdowns-2x8-15
Leg B
Ex 1: reverse lunges or box step ups-2x6-12
Ex 2: kettlebell swings or single leg hip thrust-2x10-15
Ex 3: calf raise-2x10-15
There you go.
6 sessions. You can rotate through the 6 sessions for 4-6 workouts per week.
3 exercises per session.
2 sets per exercise.
You can rest 2-3 minutes between sets (or 1-2 minutes between sides for unilateral work) and complete these sessions within 15 minutes.
I've occasionally done 3 sets per exercise (or 3 sets for some exercises), while resting just 45-60 seconds between sets, increasing my volume by ~30% but still finishing within 15 minutes.
Personally, I'd usually rather take a minute or so longer of rest and do 1 less set per exercise, but have better performance per set. Both options work well. Sometimes I do the 3 sets per exercise just to switch things up and maximize density – training in a way similar to what Vince Gironda promoted (very short rest periods). But, like I said, if I need to be done in 15 minutes, or if I just want to be done in 15 minutes to check the box and keep the progress train rolling while prioritizing the mental health effects of exercise, I'll usually choose just 2 sets per exercise.
If I have 20-25 minutes, then I'll typically either do 3 sets per exercise or add a 4th exercise to each session.
Do what suits you.
I call the above program my 15 Minute PPL routine — a popular one in my monthly Lightning WOD Squad which is getting a revamp and will be offered on my Trainerize app next month for those looking for a bit more accountability.
Now get your training done. I've given you a program. I've provided a solution to the "no time" protest. You have no excuses. Your results, your body, and your long term health are in your hands. Don't be a weenie.
Want to work with me online? Here are some options to check out:
12 week 30 Minute PPL Program ($49): https://www.trainerize.me/profile/benen/?planGUID=3858ac98c9544034aed3c08f9757eab6
1-on-1 Online Personal Training ($119 per month):
Lightning WOD Squad ($15 per month):
Simple Transformation Protocol ($79 one time payment for 3 month long program):
8 Week PPL 3X Program (~30 minutes per session. $35): https://www.trainerize.me/profile/benen/?planGUID=7f23151503084caf962f42408d915654
8 Week Full Body Program ($39): https://www.trainerize.me/profile/benen/?planGUID=4a98b045e1884e3db343d268e931d583
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