There are so many different workout routines out there, that it is impossible to even round out the numbers. There are however certain guidelines that everyone must follow, for example to build strength you workout must consist of heavier weights and lower reps, at least 3-5 repetitions. To build however is a little different, in which case your workout would consist of medium reps, at least 8-12 repetitions. On the other hand if you're looking to build a leaner body and muscular endurance, your reps are much higher, as high as 30 and even up to 50 repetitions. And then of course these guidelines don't mean much if any, without proper nutrition. But we're not talking about nutrition, but we are however will talk about a routine that is fast, challenging, and effective for everyone who wants to get in shape.

For those who only want to spend an hour in the gym then this workout routine that I will discuss is perfect for you. This routine will build lean muscle, burn fat, build endurance, get an awesome pump, and all within an hour of your time. The routine is called circuit training, you can choose as many exercises as you want depending on your fitness level and goal. I choose 3-5 exercises for each circuit and perform 4-5 sets with 8-12 reps, sometimes 15 reps depending if I'm preparing to go on stage. I like to incorporate big muscles with small muscles, for example, chest, biceps, triceps, and abdominals. I would perform an exercsie for each body part one right after the other 4-5 sets, then I would choose 2-3 more exericses for each body part and repeat the process. I would rest 2-3 minutes at the end of each circuit and stretch also.

On the second day I would choose back and shoulders and follow the same concept. The most challenging body part would have to be on day 3 which happens to be legs. Because it's pretty much a leg exercise one right after the other. My ciruit leg routine looks like this, squat, dumbbell walking lunges to leg extension, leg curl, standing calf raise, and seated calf raise. I repeat this circuit 4-5 times, rest 2-3 minutes after each circuit. Then choose 2-3 more exerises for each body part again. So each routine follows the same boundaries as the other ones, which are multiple exercises one right after the other, limited rest to keep the heart pumping, challenging weights to build muscles, and build cardiovascular endurance to burn off fat.

The reason why this is such a great workout for overall health is that, the routine keeps our heart rate up so you're building cardiovascular endurance, you're building lean muscle tissue because you're lifting weights within the proper rep criteria, and you're going to stay lean or get lean becasue you're continuosly moving, keeping your heart rate up therefore burning fat. But once again, you can try all types of routine and you won't get very far without a proper nutrition plan and supplementation.

I don't have any studies to back up my statements, I just know that it make sense, it works for me as well as the people that I trained. The only way to find out is to try it out for yourself and see what happens. So train hard and safe, train to succeed, and it's not how many hours you put in, it's what you put in the hours. Remember to always choose the Correct Training Regimen.