| |

How to Lose Your Next 15-20lbs When You Have No Time to Workout

“I don’t have enough time.”

I get it. Work, family, kids, time to relax, hobbies, errands, friends.

It’s a LOT.

Against the backdrop of  all our multitudinous and miscellaneous obligations and priorities and time-commitments, it seems impossible to fit a workout in.

But it can be done. And it can be done in a short 45 minutes per day, 3 days a week.

Our Signature Haven 45min Fat Burner Bootcamps

Ok, so reality check: we are going to have to make time to workout. I wish I could just snap my fingers and make all your undesired body fat vanish, but there is no getting around the fact that time must be made.

How MUCH time, though? How much is the minimum effective dose for you to transform your body?

All you need is a solid 45min per day, 3 days a week workout program that gets you in and out the gym. What will that workout look like?

3 Days:

Upper Push

Upper Pull

Leg Day

Superset 1

Compound Lift A 3×5-8

Isolation A 3×8-12

Superset 2

Compound Lift B 3×5-8

Isolation B 3×8-12

Superset 3

Compound Lift C 3×5-8

Isolation C 3×8-12

3 Ab Circuits

Upper Abs

Lower Abs



*Rest no more than 2min after each superset

A sample push day workout might be:

Superset 1

Benchpress 3×5-8

Bicep Curls 3×8-12

Superset 2

Overhead Press 3×5-8

Single Arm Bent Over Row 3×8-12

Superset 3

Incline Press 3×5-8

Spider Curls 3×8-12

3 Ab Circuits

30s Crunches

30s Hanging Leg Raise

30s Oblique Crunch


5 Intervals of 40s Jog, 20s Full On Sprint

That is all you need. Let me explain why and how I chose certain exercises so that you can build your own 3 day workout split.

This workout follows the format of our locally famous Haven Fat Burner Bootcamps. It creates the minimum effective dose for maximum muscle building and fat burning by:

  • Involving 21 working sets (20 – 30 being the sweet spot)
  • Supersetting antagonistic (opposing muscles, e.g. working biceps and triceps together), which cuts workout time in half, while still allowing muscles to recover between sets
  • Targets all body parts atleast 2x per week
  • Ensures that atleast half of all movements are compound exercises, which burn the most fat and build the most muscle

For  just a little  over 2 hours a week or 45min for 3 days, you can achieve similar results that our  378+ and counting men and women have succeeded at attaining (provided you are consistent and are in a calorie deficit).

The Short and Sweet

There’s no need for 2+ hour workouts. There’s no need to destroy yourself. You just need 2 hours a week over the next 6 weeks dedicated to showing up for yourself at the gym. 

That’s it.

You can easily Google ‘isolation exercise for <insert body part> and using this compound lift bank create your own weekly workout program that will help you lose your next 15-20lbs over the next 6 weeks.

Compound Lifts:


Bent Over Row





Hip Thrust

Any variations of the above

With this in mind, get to building your 3 weekly workouts and best of luck!

Hope this helps and thank you for reading thus far!

Power to You!

Head Coach B

P.S. If you’re local the Union/Essex County Area in NJ and are interested in our locally famous 6 Week 15-20lbs Sexy Slimdown/Summer Shred, send me a text at 9082306281 (that’s my personal cell) to sign up :). Looking forward to hearing from you!

Similar Posts

Leave a Reply

Your email address will not be published.