good quick gym workout?

[xcrunner3141]

im a college student at Northeastern University, and i have trouble finding time to hit the gym between classes, homework, and my job. im looking for some good quick upper body workouts that i can pump out if i only have 20-40 min to workout. usually i work out for at least an hour or two if i have time. I am trying to gain mass right now, and in a few weeks will be looking more at tone and fat burning. Any ideas?

[Duality]

Ok, let me first tell you welcome to the forums!

 

Second, only upper body? Why? Legs are as important.

 

Third, gaining mass takes more than a few weeks. Gaining mass while not getting "fat" will need a good amount of research and experimentation to find what your caloric intake should be. And you should be training hard during that period.

 

Fourth, tone and fat burning takes a while too.

 

Workout that's 20-40 minutes? With gym? Without Gym?

 

Without the gym, depending on your level of fitness you can do something like the following :

 

3 circuits of the following:

10 box jumps

10 push ups

10 chin/pull ups

10 leg raises

10 dips

10 lunges (per leg)

10 bodyweight squats

 

If you have time and energy, do 50 burpees after.

 

It's what I do, it's fun and it works everything, in a playground if you have access. If I'm really strapped for time, I ditch the lunges and bodyweight squats ONLY because I bike a hardcore mountain bike trail 20km a 4-6 times a week. If you're strapped for time, do 2 sets.

 

Do them as fast as possible.

[chairohkey]

Second, only upper body? Why? Legs are as important.

 

inb4 "I don't do legs because I'm a runner."

[JPrev]

Without the gym, depending on your level of fitness you can do something like the following :

 

3 circuits of the following:

10 box jumps

10 push ups

10 chin/pull ups

10 leg raises

10 dips

10 lunges (per leg)

10 bodyweight squats

 

If you have time and energy, do 50 burpees after.

 

(....)

 

Do them as fast as possible.

 

Nice routine

[xcrunner3141]

I do run quite regularly, and i live on the 6th floor of my dorm, so i get plenty of leg work ,though i do do a leg day about once a week. i used to do track and XC (hence the username) so i know some good leg workouts, im just not experienced in upper body stuff.

[Duality]

inb4 "I don't do legs because I'm a runner."

 

called it

[I-Jo]

I did the other day.. what did I do- it's a 20 minute workout (well you can do it how you like- I set it for 10/50 second splits and do timed workouts)

 

         Straight Burpees     12    9

              Switch lunges       30   26

                   V Up Right      35    27

                   High Knees     X      X

                      V Up Left     25   26

Back Lunge + Power up    15    15

 

 

     Spider P/U Burpees       6     6

              Switch lunges       27   23

                   V Up Right      27    29

        Mountain Climbers     60   30

                      V Up Left     23   24

Back Lunge + Power up    13    15

 

ignore the numbers- I just copied and pasted it from my challenge thread.

 

 

 

push ups - any variation

tricep dips

um other things- L sits- dragon flags

handstands- hand stand push ups

 

 all excellent.

 

oh here's a shoulder/upper workout- based on the same 10/50 split. 12 rounds I think I did- so this workout is 12 minutes maybe 14- wait- 7 exercises- 14 minutes. yeah. 

http://www.youtube.com/watch?v=-ezdnc5r-g4

 

10 Mountain Climber/10 Crab Kicks

Bear Squats

Surfer turn tuck jumps

scorpion push ups

hurpee burpee (it's a combo bupree I made up so just go with it)

Downward Dog combo

Wall mountain climbers

 

 

there you go- shoulder's- crazy shoulders.