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Don’t despair. If you can spare 30 minutes a day—a measly half an hour—we can give you a healthy, strong body that looks good to boot. To help come up with this fast and furious workout for guys who barely have time for the gym, we turned to Devin Wicks, a fitness operations director at the University of California, Berkeley, and specialty strength coach for some of the University’s premier sports teams, to create a workout plan that gives you the most possible benefit in just 30 minutes per day, six days a week.

Getting Started—Rethink Your Muscle Groups
To achieve maximum benefit in just 30 minutes per day, Wicks says you’re going to need to rethink what muscles you work, and when. Most guys work their whole body over the course of three to four days spaced through the week. For example, they do a traditional split—back and triceps, chest and biceps, legs and shoulders—with recovery and/or cardio days in between. That’s fine, and if you want to stay with that, we’ve got plenty of articles with tips and exercises in our Workouts section to keep you going. But those programs are also more time-consuming workout regimens, often taking 90 or more minutes per day. Read more.