It’s that time of year where our normal schedules go out the window. Christmas parties, after-work catch-ups and general festive fun mean it’s all too easy to let your training regimen fall by the wayside.

Which is why this workout plan is designed to give you big results without you spending any longer than absolutely necessary on the gym floor.

All you need to do is get in, follow the five-move sessions (sticking to the sets, reps , tempo and rest detailed), then get out again. Try this approach and you’ll realise that building and maintaining a better body doesn’t mean slaving away for hours in the gym.

How The Plan Works

This month’s four-week workout is made up of four sessions a week, two of which (workouts 1 and 3) focus on your upper-body muscles while the other two (workouts 2 and 4) are total-body sessions.

The emphasis in all four workouts is on working multiple muscle groups with a hard and intense approach – think high reps and short rest periods – in order to make every move of every session as effective as possible to help you build muscle and burn body fat in less time.

All the workouts are made up of five moves. The first two moves of all four workouts are big, compound lifts done in a superset, which means you do all the reps of move 1A then go straight into all the reps of move 1B, resting only after that set is complete.

The final three moves of each session are straight sets, so you’ll do all the sets and reps of each move, then move on to the next one.

Lift as heavy as you can while maintaining perfect form. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed, and you’ll be amazed how quickly you build lean muscle and strip away fat to transform your body.

Tempo Training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise.

The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively.

The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

NEXT: Workout 1

Page 1 of 5The “I Have No Time” Muscle-Building Training Plan For December