Not having enough time to workout can be frustrating. Since having a child, the time I get to train has been cut down drastically. At times it can be frustrating and some days I throw my hands up and just say, "I'll come back tomorrow." In workouts for myself and my clients, I am able to cut the workout time in half by prescribing movements that are antagonistic to each other. This is called supersetting. Let me give you and example: Say you are working knee flexion in your training session and then you'd like to work on the back afterward.
Rather than hitting
A. Back Squat: 10reps x 3 sets; rest 2-3min
B. Split Squat: 12reps/leg x 3 sets; rest 1min b/t legs
C. Weighted Pull-Ups: 5reps x 3 sets; rest 2-3min
D. Bent Over Barbell Rows: 12 reps x 3 sets; rest 1-2min
I will superset the movements:
A1. Back Squat: 10reps x 3 sets; rest 1min
A2. Weighted Pull-Ups: 5reps x 3 sets; rest 1min
B1. Split Squat: 12reps/leg x 3 sets; rest 30sec b/t legs
B2. Bent Over Barbell Rows: 12 reps x 3 sets; 30sec
Because you are working opposing muscle groups, you can still get work done while the other muscle group recovers. Therefore, you can decrease rest times and be able to complete the same amount of work in half the time.
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