Let’s face it—life gets hectic. Between work, family, and everything in between, making time to work out can feel like a luxury. According to Portland-based fitness coach Corey Shader, lasting results don’t require lengthy workouts— it’s all about making the most of your time.
With four years of experience training busy professionals, students, and older adults alike, Shader has built a reputation for designing efficient and effective workouts. Corey’s method? Don’t overcomplicate it—just be consistent and stick to what works.
Quality Over Quantity
Many people assume effective workouts must be long, but Corey Shader disagrees. “With the right focus, 20–30 minutes is all you need.”
If you can’t work out more than two to three times a week, consider doing full-body sessions that hit all the major movement patterns. Compound exercises like squats, lunges, push-ups, and rows work multiple muscle groups simultaneously.
“It’s not about doing everything,” he says. “It’s about doing the right things well.”
Try HIIT for Maximum Efficiency
No time? No problem. HIIT gets straight to the point—short, powerful bursts of work with minimal rest, all wrapped up in 20 minutes or less.
Corey Shader shares his go-to example of a short, effective workout: Do 30 seconds of each, with 30 seconds of rest between each exercise:
- Jump squats
- Mountain climbers
- Push-ups
- Jumping jacks, with 30 seconds of rest between each.
Repeat for 3–4 rounds. No gym is needed—just effort and consistency.
Make Movement Part of Your Day
Shader also encourages finding ways to move throughout the day. That could mean walking during a phone call, doing a few bodyweight squats while the coffee brews, or stretching before bed.
“You don’t have to block off an hour to be active,” he explains. “Building small, repeatable habits into your routine can make all the difference.”
Don’t Skip Recovery
Recovery is essential to any fitness routine, no matter how long or short your workouts may be. Corey Shader emphasizes that effective recovery involves focusing on three foundational elements: sleep, hydration, and mobility.
As Corey Shader states, “Recovery isn’t a break from training; it’s an integral part of it.” Embracing these recovery practices enhances your performance and supports long-term health and fitness goals. Prioritizing recovery ensures you can consistently show up for your workouts, ready to give your best.
Keep It Doable
Fitness doesn’t have to be complicated. By focusing on efficient movements, consistent effort, and recovery, even the busiest person can stay active and strong. As Shader puts it, “Train hard. Recover smart. Stay disciplined—even when life gets chaotic.”
About Corey Shader
Corey Shader is a Strength & Conditioning Coach based in Portland, working with fitness enthusiasts of all ages, from older adults staying active to teenagers starting their fitness journey. Corey Shader has four years of experience and specializes in strength training, injury prevention, and functional fitness, emphasizing consistency and smart recovery for long-term success. “Stay strong. Keep it simple.”
