Too busy to train? Start with this.
You finish work. Get home. Sort dinner.
And the workout you promised yourself gets pushed to “next week”.
You can start with two short sessions a week.
I’ve used this approach with people across the UK working 60–70-hour weeks in high-pressure jobs.
Their diary was full. Their training needed to fit.
It’s an approach I call the minimum effective dose: enough focused work to make those short sessions count.
Each workout ticks two big boxes:
✅ Strength: two compound lifts that work several muscle groups together.
✅ Fitness: short, intense intervals that challenge your cardiovascular system.
Around 30 minutes or less per session, depending on the warm-up and recovery you need.
Here’s the plan.
WORKOUT 1
1. Barbell back squat or front squat — 4 sets of 8
Build the weight across the sets, finishing with your heaviest controlled set of eight. Use the deepest comfortable range you can manage with good technique.
2. Pull-ups or assisted pull-ups — 4 sets of 8
Controlled reps throughout. Use assistance where needed.
3. Rogue Echo Bike or Assault AirBike — 4 rounds
20 seconds maximum effort.
40 seconds complete rest.
That’s just four minutes of intervals, including recovery.
WORKOUT 2
1. Barbell deadlift — 4 sets of 6
Build the weight across the sets, finishing with your heaviest controlled set of six.
2. Dips or assisted dips — 4 sets of 8
Keep every rep controlled through a comfortable range.
3. Running sprints OR SkiErg sprints — 4 rounds
20 seconds maximum effort.
40 seconds complete rest.
How often?
Train twice weekly: Workout 1, then Workout 2.
Prefer three sessions? Alternate 1–2–1, then 2–1–2 the following week. Leave at least a day between sessions.
Warm up first and allow enough rest between lifting sets to keep your technique sound. Your final set is your heaviest clean set for the prescribed reps. If you’re new or returning, our team can scale the lifts and build you towards the all-out intervals.
Working away? You can take this structure with you wherever suitable gym equipment is available.
And at 6FITGYMS, our 24/7 access helps you fit training around your working day.
Already a member, thinking of joining or ready to come back?
Start your trial here , https://join.6fitgyms.co.uk/options/main/v2
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