⏱️ The 30-Minute “Big Four” Session for Busy Days

PLUS: Intensity Beats Duration—Track Your Rest Times

AuthorAuthor

Michael Pender & Ryan Engel
September 02, 2025

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: The 30-Minute “Big Four” Session for Busy Days

  • Pro Tip: Intensity beats duration—track rest times

  • Question from Our Readers: Can short workouts really build muscle after 40?

  • Fit Trivia: Which 90s action flick showed the hero doing fingertip push-ups before a showdown?

The 30-Minute “Big Four” Session for Busy Days

You don’t need 75 minutes to make progress. You need focus.

When time is tight, run this simple template:

  1. Push (Dumbbell bench or push‑ups) – 3 sets × 6–12 reps

  2. Pull (Chest‑supported row or band row) – 3 sets × 8–12 reps

  3. Hinge (RDL or hip hinge) – 3 sets × 6–10 reps

  4. Carry/Core (Farmer’s carry or plank) – 3 rounds × 30–45 sec

  • Rest: 60–75 sec between sets

  • Progression: Add 1 rep each week until you hit the top of the range, then bump the weight slightly and repeat.

  • Goal: Leave 1–2 reps in the tank—hard, clean sets.

Short. Brutal. Effective.

FROM RYAN’S DESK

Comfort feels good in the moment, but it steals from your future. Growth only happens when you’re willing to be uncomfortable—whether it’s pushing through the last rep, saying no to junk food, or waking up early. If you want a sharper body and mind, stop chasing comfort and start chasing challenge.

Pro Tip:

Intensity Beats Duration—Track Your Rest Times

Most “long” workouts are just long rests. Use a timer. If strength is the goal, rest 60–90 sec; if conditioning is the goal, rest 45–60 sec. Timed rests = consistent intensity.

Question from Our Readers:

“Can short workouts really build muscle after 40?”

– Derek, 50, from Orlando

Yes. Muscle responds to quality stimulus, not clock time.

If you:

  • Train compounds with good form

  • Push sets close to failure

  • Hit protein (0.8–1.0 g per lb goal bodyweight)

  • Recover (sleep 7–8 hours)

    …then 25–40 minutes is plenty—especially 3–4 days per week.

Fit Trivia: Which 90s action flick showed the hero ripping out fingertip push-ups before a showdown?

Answer: Under Siege (1992)! Steven Seagal’s chef‑turned‑SEAL casually knocks out fingertip push-ups, cementing the 90s trope: minimal gear, maximum grit.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

EXCLUSIVE DEALS FOR OUR READERS

Our Partners:

3M Coaching: Offering Free Consultations for Limited Time Only

__

Publisher: Ryan Engel

Editor: Michael Pender

📧 Need to reach Modern Fitness News?

Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!