Maximize Your Time Workout Out
Author: Eric Leider, CSCS
#traintolead by making the most out of the time you have!
SHORT ON TIME? AREN’T WE ALL!
BELOW ARE SIX HELPFUL TIPS TO MAXIMIZE YOUR TIME & EFFICIENCY WHEN AT THE GYM OR DOING A WORKOUT AT HOME.
1. Plan Ahead
Whether you are on a training program with a trainer or if you plan your own workouts, you will save a lot of time if you come into your workout with a plan of attack. When training my clients based on their goals, their training programs are written out months in advance (with tweaks made along the way). You can still get results without mapping it out so far in advance, but for the sake of saving time, avoid coming into your workout without any idea of what you will be doing that day. Take time the night before or early in the morning to structure the workout that you will be doing that day.
2. Keep It Simple
They say that sometimes less is more and that too applies to your workouts. If at the gym, you don’t have to get too fancy or touch every piece of equipment to get a great workout in.
3. Limit Your Rest
The more rest you take, the longer your workout will be — that’s pretty clear. Depending on your goal, taking shorter rest in between sets (or exercises) can be of advantage to you. Supersets, Tri-sets, Compound Sets, etc. are exactly what we are talking about here. If your goal is to keep your heart rate elevated, burn calories, and/or build endurance — then cut your resting time down!
4. Increase Intensity (especially load)
If you want to increase the intensity of your workout, you can increase your resistance, limit resting time, up the reps, work in supersets, & manipulate many other variables. If you are short on time, increasing the resistance on whatever exercise you are doing is very effective in upping the intensity. Don’t be afraid to add more resistance! As long as your form feels solid, you can probably challenge yourself and get more out of the exercise when you add more load.
5. Focus On Big Movements
If you only have 20 minutes to get in a workout at the gym (or at home), you will get the most bang for your buck if you spend time on bigger movements. Think about squats, lunges, deadlifts, olympic lifts, plyometrics, agility drills, kettle-bell work, sprints, etc. Also know that your legs are your largest muscle, so working that area will get your heart rate up & burn more calories when compared to other muscles. If you are new to working out and some of those exercises sound daunting, focus on what you feel safe with & over time those exercises may become more comfortable to you as you grow stronger and work on form.
6. Include Finishers
To pack more punch into your workout and to make sure your metabolism is revved up, include a finisher. A finisher can be anything that really spikes your heart rate & is done without any (or little) rest. An example could be five 100 meter sprints on the rower with 10–30 seconds rest in between. The idea here is to push your limits at the end of your workout, making sure that you burn extra calories with a spiked metabolism for the rest of the day.
If you have any questions regarding anything mentioned above, please feel free to reach out! I’d love to go more in-depth or provide more tips to anyone interested.