Have you heard of the 3-minute pushups drill? You can use this interesting technique anytime you have an extremely short period of time to workout. The method is actually very simple, but it requires knowledge in knowing how to perform differentpushup variations.
Here is the main idea: choose 6 pushup variations, and perform each of them back to back for 30 seconds each. That's 3 minutes of total exercise. You can implement this same method usingpullup variations and squat variations.
1 4 Drill
Sample workout:
Plyometric Pushups, 30 seconds
Feet Elevated Pushups, 30 seconds
One Arm Pushups, Right Hand, 30 seconds
One Arm Pushups, Left Hand, 30 seconds
Chair Dips, 30 seconds
Dive Bombers, 30 seconds
Another idea is to choose two pushup variations, two pullup variations, and two lower body movements and perform them within the 3-minute drill. This way, you get a full-body workout.
Sample Full Body Workout:
Lunges, alternating, 30 seconds
Dive Bombers, 30 seconds
Gorilla Chins, 30 seconds
Pushups, 30 seconds
Chinups, 30 Seconds
Squat Jumps, 30 seconds
You can also develop this idea into a full training program, where you perform a 3 minute drill, rest for a minute, then perform another round. Here is a sample of what a full program would look like, based on your fitness level:
Beginner:
3 days a week, 4 rounds of 3 minutes, 90 seconds rest in between each drill
Intermediate:
3 days a week, 4 rounds of 3 minutes, 60 seconds rest in between each drill
Advanced:
3 days a week, 5 rounds of 3 minutes, 60 seconds rest in between each drill