Stuck for time? Do you struggle to find a chunk of the day for your workout? Well we've been road testing a bodyweight 'Every Hour, On The Hour Workout' which could be for you.
Our variation consists of a 6 day cycle (4days on, 2day off) with bodyparts split like so (adjust yours as you see fit):
Day One: Chest
Day Two: Legs
Day Three: Rest
Day Four: Back
Day Five: Legs
Day Six: Rest
Taking inspiration from Pavel Tsatsouline's "greasing the groove" protocol and one-set to failure training, each day comprises of multiple sets (ours is 8-15) to failure with near enough an hours rest in between.
This 'Every Hour, On The Hour Workout' does fly in the face of usual training thinking but if you struggle to find time to exercise this'll probably be a decent solution.
Some considerations:
Where? - Hopefully you have a sympathetic employer who can be convinced of the benefits of exercise on productivity (and doesn't mind you breaking into a few push-ups during the staff meeting).
If not then adapt the workout so you do some sets before work and some sets after (maybe reduce the time between sets to half an hour and sandwich your household chores either side).
Warm-up? - Warm-up at the beginning of the day with some dynamic stretching of the particular body part that you are exercising that day. If you can do a very short dynamic stretch just before each set do so.
Otherwise, if stretching eats into too much of your time settle for a good dynamic stretch at the beginning of the day and a decent static stretch session at the end.
