You have a lot going on in your life.

You have family, friends, hobbies, work, and other activities you want be involved in. You don’t have a lot of time to spend in the gym, or you simply don’t want to spend much time at the gym.

But … you still want to be rewarded from your efforts. You want workouts that are short on time, but don’t skimp on noticeable results.

And you can have them with just three workouts per week, in as little as 30 minutes for each workout.

Welcome, I'm Nia Shanks. Author of Lift Like a Girl.

Short on Time, Not on Results

Time-Saver workouts are for the person who, whether by choice or necessity, doesn't want to be in the gym more than three times per week and wants to be done with each workout in as little as 30 minutes.

How can you achieve results with just three 30-minute workouts per week?

Work your entire body each time you work out. If you want workouts that only take 30 minutes to complete, you must use total body workouts so each muscle group is worked with a high enough frequency to create results. 

Use large compound exercises exclusively because they use the greatest amount of muscle mass. For example, if you have a few minutes to work out, which exercise will help you build a stronger, better-looking pair of legs? The squat, or leg extension and leg curl machines? The answer should be obvious, but if it's not, squat is the correct answer because it works your quads, hamstrings, glutes, and core from having to stabilize the load. The leg extension and leg curl just work the quads and hamstrings, respectively.

If you want maximum return from your minimum time investment in the gym, you must use compound exercises that work your entire body.

Improve your performance, steadily. If you want to build a leaner, stronger body, you must improve your performance by steadily adding weight, or performing more reps with the same weight. The workouts must be designed so consistent progress can happen at a steady rate.

Use time-saving strength training strategies. Keep rest periods short enough to not waste time, but not impede performance. Use supersets strategically (perform two non-competing exercises back-to-back) to save time while not sacrificing performance.

Do those things, and the results will come.

Get Started with Time-Saving Workouts

Ready to get great results with only three 30-minute workouts per week?

Do Your First Workout Today, With Confidence

first workoutEverything is explained and demonstrated in clear detail, so you’ll know exactly what to do. From how to warm-up, how to correctly perform and progress the workouts, how to perform the strength training techniques, and even how to include conditioning work (if you choose to), everything is laid out in easy-to-understand detail so you can perform your first workout today.

Easily Track Your Performance

workout logsAnd watch it improve week to week with the printable workout logs. You won’t have to guess what to do or how to improve on weekly basis.

The printable workout logs tell you exactly what to do, and allow you to see your progress on a weekly basis. No guesswork required.

Workouts That Don’t Eat Up Your Valuable Time

time-saving workoutsThe three weekly workouts are designed to be completed in as little as 30 minutes, and up to 45 minutes if you choose to include the optional exercises.

The “optional bonus work” is perfect for days you have more time, or you simply want to do a little more. Either way, you're going to achieve great results without a big time commitment. 

Perform Every Exercise Correctly, With Confidence

exercise videosYou won’t have to wonder Am I doing this right? when you perform the exercises. Each exercise has its own demonstration video that shows, and explains, exactly how the exercises should look, including important coaching cues to help you do them correctly.

If you're going to do something, you want to do it right. The videos will help make sure you perform the exercises properly.

Have Questions?

How many workouts per week will I perform?

The Time-Saver Programs call for three weekly workouts, ideally performed on nonconsecutive days. If you want to perform conditioning work (i.e., cardio) you'll see how to incorporate that on separate days, or after the strength training workouts.

How long do the workouts take?

The workouts can be completed in as little as 30 minutes, or up to 45 minutes if you choose to perform the optional bonus work exercises. These additional exercises are perfect for the days you either have more time to work out, or you simply feel like doing a little more.

What equipment do the workouts require?

The workouts use a barbell and free weights, a power rack or squat stands, an adjustable weight bench, dumbbells, and a cable machine for pulldowns and seated rows.

Are these workouts for beginners? What about someone with years of workout experience?

The 8-Week Time-Saver Program is appropriate for beginners and experienced trainees alike. The 8-Week REST/PAUSE Time-Saver Program included in the Advanced Package is for those beyond the beginner stage of strength training only. It is not suitable for someone who has been strength training for less than six months.

Are these workouts all about moving at a fast pace and resting very little?

No. The primary goal of the workouts is to improve performance each time a workout is repeated by either (a) performing more reps with the same weight or (b) increasing the weight. These progressions are explained, and demonstrated, clearly so you know exactly how and when to progress. At a minimum the workouts include three different exercises, each performed for a minimum of three sets each.

The Time-Saver Programs are about improving performance, not achieving a ton of fatigue. Getting better at a steady pace is what matters most for building a leaner, stronger body, not getting tired.

Try It for 30 Days, 100% Risk-Free

satisfaction guaranteeYour satisfaction is guaranteed.

Because I’m confident in the Time-Saver Workout Program, let’s make this ridiculously simple: You have 30 days to put the workouts to the test. If you’re not satisfied you can get a full refund. Just send an email to

8-Week Time-Saver Program

8-Week Time-Saver Program

Easy-to-use printable workout logs

Exercise-demonstration video library

One-time payment. You will NOT be billed again.

Advanced Time-Saver Package

8-Week Time-Saver Program

Advanced 8-Week REST/PAUSE Time-Saver Program

Easy-to-use printable workout logs for both programs

Exercise-demonstration video library for both programs

One-time payment. You will NOT be billed again.

Choose your package above and click the Get It Now button to proceed through the fast, secure checkout. After purchase you’ll receive immediate access to your purchase. You’ll also receive a receipt via email in case you aren’t ready to view the files immediately after purchase.

The Advanced Package

More Time-Saving Workouts for Even MORE Results

rest/pause programThis package includes the 8-Week Time-Saver Program explained above and the 8-Week REST/PAUSE Time-Saver Program.

This advanced time-saver program is not for beginners and should be performed after the 8-Week Time-Saver Program. The Advanced Package is ideal for the trainee who needs more than 8 weeks of time-saving workouts and loves variety. The REST/PAUSE program is perfect for the trainee who likes a challenge and wants something very different after completing the original 8-Week Time-Saver Program.

The REST/PAUSE workouts can be completed in 30 minutes or less, and they include optional bonus work for days you have more time to work out, or simply feel like doing a little more.

This advanced program includes clear instructions and a demonstration video for how to perform the Rest/Pause method, instructions for how to progress the workouts each week, and easy-to-use printable workouts logs and exercise-demonstration videos.

No Physical Products are Shipped

The Time-Saver Programs are in PDF format -- you will receive immediate access after purchase. You will have lifetime access to the purchase.

What Other Experts Say About Nia

"Nia Shanks is one of the top fitness pros in the field today. I've always been impressed with her combination of scientific knowledge and practical application of exercise training. She epitomizes what an evidence-based practitioner should be; that's the highest compliment I can give to a fitness professional."

-Brad Schoenfeld, PhD

"Nia Shanks is one of the best coaches I know. What I appreciate about her the most is her insatiable desire to help people, to put their needs before hers, and to be adaptable when necessary. She's not someone who allows her ego to get in the way, and she is more than willing to temper her coaching style to that of the abilities of the person she's working with. She's one of most selfless coaches I have ever had the honor of calling a colleague and friend."

-Tony Gentilcore

"I highly recommend Nia Shanks to my coaching clients and community members. Her no-nonsense approach to nutrition and fitness is exactly what the overwhelmed dieter and fitness enthusiast needs. I find her sane and precise approach gives great results for those wanting to live a healthy lifestyle."

-Heather Robertson, host of Half Size Me podcast

"For more than a decade Nia Shanks has been educating and empowering women through high-quality, no-nonsense strength training and nutrition information. In the world of women's fitness, there's a ton of fluff and hype. Nia's straightforward, no-BS style is incredibly refreshing and relatable, and her information is rooted in both science and experience. I'm proud to call Nia my colleague and friend."

-Molly Galbraith, owner, Girls Gone Strong

"There is a quiet rumble with Nia Shanks. She subtly instills power and presence into the women she leads. Her concept of 'Lift Like a Girl' embraces the very snubbing women have received all their lives: "You hit like a girl. You throw like a girl. a girl." She flipped it. She flipped that statement of ineptitude and turned it into one of power. That's a leader in the industry. That's why I never hesitate to send people her way."

-Leigh Peele, published author and NASM-CPT

"Nia is one of the few coaches in the fitness industry who cares more about the success of her clients than she does about making a quick buck. And I don't say that lightly. Nia is truly one of the most passionate, dedicated, genuine coaches in the world, and I couldn't possibly support her and her work more than I already do. Keep up the amazing work, Nia. You're changing the industry for the better every single day."

-Jordan Syatt, coach, five-times world-record powerlifter