SLOW, SHORT AND INTENSE
Another way to maximize your exercise time is to perform resistance training exercises very slowly. Advocates of the slow method cite that a complete workout that includes upper and lower body as well as core can be completed in just 20 minutes. The basic idea is to exhaust the muscle until it fails, and to do so in a short period of time. In the Super Slow protocol, the sequence is lift for 10 seconds, lower for 10 seconds, and smoothly continue to the next repetition without rest. The method can be done with any kind of resistance training devices, such as dumbbells, tubing, or machines. But the safest way to get started is with machines because they offer more support and more even distribution of weight compared to free weights.