Sussex Performance Centre

Get in Shape for Summer with Just 2-3 Hours of Training Per Week

Summer is just around the corner, and if you’re dreaming of hitting the beach with confidence, you’re not alone.

The good news is that you don’t need to spend endless hours in the gym to get in shape. With just 2-3 hours of training per week, you can achieve remarkable results and be ready for your summer holiday. Here’s how!

The Science Behind Efficient Workouts

You might be wondering how it’s possible to get in shape with such a limited time commitment. The secret lies in focusing on high-intensity interval training (HIIT) and strength training. These methods are scientifically proven to deliver quick and effective results.

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by rest periods. This type of workout boosts your metabolism, burns fat faster, and improves cardiovascular health. A typical HIIT session lasts about 20-30 minutes, making it perfect for those with a busy schedule.

Strength Training: Building muscle not only tones your body but also increases your resting metabolic rate, meaning you’ll burn more calories even when you’re not working out. Strength training sessions, which can be as short as 30-45 minutes, are highly effective for achieving a lean and strong physique.

Sample Weekly Workout Plan

Here’s a sample weekly workout plan to get you started, incorporating EMOMs and AMRAPs for a mix of strength and conditioning:

  • Monday: 1 Hour of HIIT and Strength Training
    • Warm-up (10 minutes): Light cardio and dynamic stretches.
    • EMOM Circuit (20 minutes):
      • Minute 1: 10 Push-ups
      • Minute 2: 15 Squats
      • Minute 3: 10 Burpees
      • Minute 4: 20 Mountain Climbers
      • Repeat for 5 rounds.
    • AMRAP (20 minutes):
      • 10 Dumbbell Deadlifts
      • 15 Kettlebell Swings
      • 20 Jumping Jacks
      • Complete as many rounds as possible in 20 minutes.
    • Cool-down (10 minutes): Stretching and deep breathing exercises.
  • Wednesday: 1 Hour of Strength and Conditioning
    • Warm-up (10 minutes): Light cardio and mobility exercises.
    • EMOM Circuit (20 minutes):
      • Minute 1: 12 Dumbbell Shoulder Press
      • Minute 2: 15 Goblet Squats
      • Minute 3: 10 Box Jumps
      • Minute 4: 20 Russian Twists
      • Repeat for 5 rounds.
    • AMRAP (20 minutes):
      • 10 Pull-ups
      • 15 Lunges (each leg)
      • 20 Sit-ups
      • Complete as many rounds as possible in 20 minutes.
    • Cool-down (10 minutes): Stretching and foam rolling.
  • Friday: 1 Hour of Flexibility and Recovery
    • Warm-up (10 minutes): Gentle cardio and stretching.
    • Yoga or Pilates (40 minutes): Improve flexibility, core strength, and mental relaxation.
    • Cool-down (10 minutes): Meditation and breathing exercises.

Nutrition for Optimal Results

To complement your training and maximize results, proper nutrition is crucial. Here’s a simple macro split and an example meal plan for both men and women to help you get started.

Macro Split:

  • Men: 40% Protein, 30% Carbohydrates, 30% Fats
  • Women: 35% Protein, 35% Carbohydrates, 30% Fats

Example Meal Plan:

For Men:

  • Breakfast:
    • 3 scrambled eggs with spinach and tomatoes
    • 1 slice of whole-grain toast
    • 1 serving of Greek yogurt with berries
  • Lunch:
    • Grilled chicken breast
    • Quinoa salad with mixed vegetables
    • 1 apple
  • Snack:
    • Protein shake with almond milk
    • Handful of nuts
  • Dinner:
    • Baked salmon
    • Sweet potato
    • Steamed broccoli
  • Snack:
    • Cottage cheese with a tablespoon of honey

For Women:

  • Breakfast:
    • 2 boiled eggs
    • Oatmeal with chia seeds and strawberries
    • 1 banana
  • Lunch:
    • Turkey and avocado wrap with whole-grain tortilla
    • Mixed green salad with olive oil and balsamic vinegar
  • Snack:
    • Smoothie with protein powder, spinach, and pineapple
  • Dinner:
    • Grilled shrimp
    • Brown rice
    • Roasted Brussels sprouts
  • Snack:
    • Greek yogurt with a tablespoon of almond butter

Success Stories and Testimonials

At Sussex Performance Centre, we’ve seen countless clients transform their bodies and lives with just a few hours of training per week. Take Jamie, for example. He started training with us three months before his summer holiday, dedicating 2-3 hours per week to HIIT and strength training. By the time his vacation arrived, he had lost 10 pounds and felt stronger and more body confident than ever.

Why Choose Sussex Performance Centre?

Sussex Performance Centre offers personalized and group training sessions tailored to your specific goals. Here’s why we stand out:

  • Expert Trainers: Our certified trainers have extensive experience in helping clients achieve quick and sustainable results.
  • Personalized Plans: We create workout plans that fit your schedule and fitness level, ensuring you get the most out of every session.
  • Community Support: Join a community of like-minded individuals who motivate and support each other on their fitness journeys.

Ready to get started? Visit Sussex Performance Centre’s personal training page  to learn more and book your first session. Let us help you make this summer your best one yet!


Getting in shape for summer doesn’t have to be a daunting task. With just 2-3 hours of training per week and a balanced nutrition plan, you can achieve your fitness goals and enjoy your holiday with confidence. Start your journey today with Sussex Performance Centre and transform your body in time for summer.

Visit personal training for more information and to book your sessions now!

What Does Pre-Workout Do? Exploring the Benefits and Ingredients
25 Surprising Things You Learn After Getting Fit
The Best Workout Plan for Longevity and Lifespan
The Best Low-Calorie Alcoholic Drinks for a Bank Holiday Weekend