Get Shredded with Time Efficient Training!

This Article Is By RealMOVEMENT Level 3 Coach @Luke Sharp

You think you don’t have time to train to get the results you want? I understand training can take a backseat to other commitments such as work, family and life in general.

One way is to start including 5 minute blocks of movement into your day which I wrote about here 5 minutes. This idea originally came from RealSTRENGTH Method from RealMOVEMENT project. Being part of RMP has been a massive part of my growth in the last year.

48 Likes, 3 Comments - Luke Sharp (@lukejsharp) on Instagram: "5 minutes per day skill development. Persistence - 4 balls starting to work! #sharpperformance..."

Another way is to only use the biggest bang for your buck exercises while at the gym and get out within half an hour.  The problem- what are the best exercises to include?

Back Squat

  • Accessible to most people in terms of mobility

  • Awesome hip, leg & strength as well as increasing testosterone and helping you get lean

Chin up

  • Can do almost anywhere, any time

  • Awesome for back and core development

  • Can be assisted with bands or a machine to suit all levels

  • Awesome for helping undo computer posture

Standing Press

  • Awesome for upper body strength

  • Great way to keep shoulder joints happy

  • Huge activation of core giving you big bang for buck!

Sled Pushes / Farmers walk 

  • Conditioning, strength and body composition all in one!

  • Big returns!

  • Can be done with almost anything!

The way I recommend using these exercises if you are seriously short on time is simply get into the gym, perform 5 minutes of mobility and then do sets of 5 on the minute of the chosen exercise. The weight should feel like a 7/10 (on the first set) in terms of load.  Each time you get through all sets, add some little plates next session.

10 sets of 5 on the minute, with 5 minutes of mobility, 5 minutes to warm up your exercise and 5 minutes to cool down will give you enough time to get into the change room put your training gear on and even have a post workout protein shake in 30 minutes.

4 x 30 minutes of your time per week and you have a balanced gym program to get you ripped and ready for Summer!!


Luke Sharp is a performance coach with experience working with top level referees and other athletes in Australia.  He values education and organic food and has recently spent almost a year getting to know Holland. Luke is working towards his own facility in the short term and running a professional sports team beyond that.

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