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If you typically warm up on the treadmill, stop. It chews up workout time and targets only your legs. “Get rolling faster by focusing on multijoint, totalbody movements, like the squattostand with reach,” says Cressey. In addition to increasing your bloodflow, you’ll jumpstart the signaling between your brain and your muscles, boosting performance from the getgo. The result: a faster warmup and a more efficient workout.

2. Multitask your muscles

Hit the Wall

Time saved: 15 minutes

Ditch the old “one exercise at a time” routine for supersets or trisetstwo or three exercises done backtoback. “While one muscle group recovers, another is working, reducing the need for rest,” says Cressey. You’ll also reap a metabolic boost, burning more calories per minute both during and after your workout than you would with a more traditional weightlifting routine with rests, according to Syracuse University scientists.

How to do it: Do 3 sets using a weight you can lift only three times in a row, and then lighten the weight by 10 percent and do a final set of 6 reps.

How to do it

INSTANT EXERCISE UPGRADE

Assume a pushup position with the bottom of your feet planted firmly against a wall or door, as shown (your toes should still touch the ground). Now do pushups as usual, trying not to let your hips sag. For mountain climbers, alternately keep one foot on the wall as you bring the opposite knee toward your chest without flexing your lower back. Do as many reps as you can of either move in 30 seconds. For an added challenge, elevate your feet. Press back on your heels to prevent them from sliding. “You’ll place more load on your working muscles,” Gaddour says, “increasing the difficulty of the move while forcing your core and shoulders to work harder to stabilize your body.”

Time saved: 5 minutes

3. Reduce the repetition

1. Don’t spin your wheels

How to do it: Target noncompeting muscle groups by pairing push and pull exercises (dumbbell chest press and cable row, for example) or upperand lowerbody exercises (dumbbell alternating shoulder press and barbell straightleg deadlift).

Time saved: 10 minutes

How to do it: Stand tall with your feet slightly beyond shoulder width. Lower yourself into a squat and grab your toes. Keeping your chest and shoulders up, raise your right arm high and wide. Repeat with your left. Now stand up. That’s 1 rep; do 8.

CERTAIN THINGS FALL SQUARELY IN THE “MORE IS BETTER” CATEGORYvacation days, sexbut strength training isn’t necessarily one of them. “Many of the world’s top athletes are in and out in less than 60 minutes.” Learn their secrets and you can do the same. Here’s how to stop wishing for more hours in the day to work out, and start building more muscle in the time you have.

Instead of doing 3 or 4 sets of 8 to 10 reps each, start off with a few lowerrep sets using a heavier weight. “It’s called a stage system,” says Cressey. “The nerves that stimulate your muscles are amped up from the heavy sets, so they’re able to lift more weight than normal for a final higherrep set.”

锘? Ways to Make Big Gains

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