What is a good full body resistance training workout that can be accomplished in under 1 hour?

For a full body resistance training workout that can be accomplished in under 1 hour, consider the following insights from Andrew Huberman and Jeff Cavaliere:

Recommended Workout Structure

1. Warm-Up (10-15 Minutes):

   • Engage in dynamic stretches or light cardio to prepare your muscles and joints.

2. Main Workout (45-50 Minutes):

   • Focus on compound movements that engage multiple muscle groups. Here's a suggested routine:
     • Squats - 3 sets of 8-12 reps
     • Bench Press or Push-Ups - 3 sets of 8-12 reps
     • Deadlifts - 3 sets of 8-12 reps
     • Pull-Ups or Bent Over Rows - 3 sets of 8-12 reps
     • Planks or Russian Twists (for core) - 3 sets of 30 seconds

3. Cool Down (5-10 Minutes):

   • Stretch major muscle groups and allow your heart rate to return to normal.

Key Points

• Keep workouts to around 60 minutes to enhance recovery and maintain ongoing progress without fatigue or overtraining risks 1.
• Focus on high-intensity training rather than duration; this approach often yields better results, especially for those balancing busy lifestyles 1.
• Beginners can see significant gains with just 30-60 minutes of resistance training, ideally 2 times per week as part of a broader fitness schedule 2.

By implementing this structured approach while considering your personal capacity and recovery, you can effectively achieve a full-body workout in under an hour.