Shorten your workout by increasing the efficiency of your workouts. Get more done in less time.
We don’t always have an hour or more to spend in the gym – and maybe you don’t want to! It’s very easy to shorten your workouts without sacrificing intensity or results. You want to be able to get more work done in a less amount of time while still getting the benefits of big gym session. Here’s how:
1. DECREASE YOUR REST TIME:
Decreasing your rest period is a sure-fire way to shorten your workout and decrease your time in the gym. You may not even notice how much time you spend resting until you put a timer on yourself.
Opt for 30-60 seconds in between your sets. This will give you enough time to let your muscle rest, but not enough time for you hear rate to fully come back down.
Now you’re also increasing your cardiac output and decreasing the time you’re in the gym. Two birds. One stone.
2. USE SUPERSETS AND CIRCUITS:
A SUPERSET means to perform two exercises back to back without rest.
A CIRCUIT means performing multiple exercises back to back without rest.
Circuit training and supersets are both great ways to get more bang for your buck when it comes to the gym. You’re doing more work in less time and increasing cardiac output since there’s less rest involved.
3. STICK TO COMPOUND MOVEMENTS:
You can use one exercise to hit multiple muscle groups, rather than 3 or 4 different exercises. Get the lowdown on muscle groups here!
For example: a goblet squat works your anterior and posterior lower body, your lats and biceps, as well as your core for stabilization…in one movement.
My favorite compound movements include squats, deadlifts, cleans and jerks, and lunges.
4. SEPARATE CARDIO AND STRENGTH TRAINING DAYS:
Rather than do a full lift followed by cardio, split them up. Splitting up your days will also help give your body a bit more rest between workout days.
5. GO IN WITH A PLAN:
The best way to ensure that your workouts take forever is to walk into the gym without having any idea of what you’re going to be doing that day.
My best advice is to grab a notebook or training journal and simply write our your workouts for the week. I mean it…write out all the workouts for the entire week. No need to monkey around with looking up your favorite Instagram profile or searching on Pinterest at the gym. Have a plan, stick to it and change it up once you’ve got the hang of things.
Need a workout that’s already written? Snag a guide!
Remember this: QUALITY OVER QUANTITY
You don’t need to have the longest gym session ever in order to consider it a good session. You also don’t have to be in extreme pain from being so sore in order for you session to be considered “good”.
What you need to do is to make sure that your workouts are efficient, that you work your entire body and that you minimize your rest and keep it moving.