I love NROLW (and New Rules of Lifting for Life) but after stage 1, the workouts do take longer--around an hour or 70 minutes.
You could do something like basic upper/lower splits: that is, do lower body one day and upper body the next.
Your workouts would look something like this:
Lower Body day: squats, deadlifts, lunges/step ups, planks
Upper body day: dumbbell presses, lat pulldowns/chin ups, db rows, incline push ups.
For fat loss, it helps to finish off your workouts with some HIIT: 10-15 mins of kettlebell swings are excellent and only require a kettlebell. (This would mean doing high power swings for 20 seconds, resting for 40 seconds, then repeating for 10 minutes.)
Those would be short workouts (probably 30-40 minutes) but as long as you used heavy weights, you'd make lots of progress and gain lots of strength. There's probably a way to use resistance bands instead of dumbbells, but I've never used them so I don't know.
"Losing weight is easy; I've done it dozens of times."
(with apologies to Mark Twain).
Ultimate goal: Size 10 clothing.
Last edited by DietVet; 06-19-2012 at 12:48 PM.