How to get an effective workout when you are short on time
Disclaimer: These adaptations are not meant for achieving best results in the the long run, but rather just adapting to, life.
If you type in on youtube/google something like "20 minute Chest workout", you will see all kinds of fancy workouts that make little sense but beginners may fall for it. Let's talk about how to optimize time if you are constrained and keeping it simple:
First, here's what not to do:
(You can google for more detail if you want to understand some things here in more depth)
Change workouts: Stick to a well laid out plan. If you are following a proper powerlifting program, you don't want to suddenly switch gears. Follow the same movement patters that you have been. If you lack equipment, then find bodyweight alternatives. But do not change the structure that you will follow.
Skip entirely: This one is obvious. Do 5 mins, but do something. 10 mins a day is better than nothing. Twice a week on Sat Sun is better than nothing. Fit things in your schedule here and there.
Have unrealistic expectation: You won't be getting in elite shape or be a world class athlete if you are short on time and need to workout. But you can still be your healthiest self and train for general fitness.
Now, let's dive into the simple ways you can save time:
Reduce sets: Obvious. Simple. Best. My favorite. Do 1 set and go all out. You don't have to do 3-5 sets. 1 set will be good enough. Just make sure it is heavy and you give it all. Same for Cardio, go faster.
Dropsets: These complement the point above. You want to go real hard on 1 set, then drop the weight a bit when you reach failure, and continue. No need to keep dropping. Just drop the weight that you are using 1-2 times till failure.
Supersets: I personally don't like supersets, but in a setting where time is short, they are a great tool. Basically, you train one muscle, say chest. Then you switch to an antagonistic muscle, back. It doesn't have to be antagonistic, you can choose anything as long as it is not directly related to chest. Or just make it a circuit (which again, not a fan of unless you are training for insane stamina. It depends).
Rest-Pause training: Sounds fancy, but basically you do a normal set, say OHP of 10 reps. Then you rest only 10-15 secs, and go again with same weight. You will not be able to do even 5 (probably), but it is a good way to exhaust yourself. You can repeat this 2-3 times. Personally again, not a fan to do this on the regular but it can work for advanced lifters. Also, don't do this on real technical lifts like Squats and Deadlifts, it is dangerous to try.
Skip supplementary lifts: I know I said above that don't skip workouts, but you can skip supplementary lifts. Just do the compound lifts and you can call it a day if you are running behind. I often skip front squats when I am short on time but do my main back squat for 1 heavy set. The big main lifts should be done, rest of the stuff like arm/ab work can be skipped.
There, a short post on working out when you are running late. I am sure there are other ways too but these are the most effective ways I've found to work best for me.
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