We've all been there.
You hit the gym ready to crush it, but find yourself spending more time resting or trying to figure out what to do next.
As a result, your motivation and results suffer.
You've probably heard the quote, "time is money." Well, the same is true for exercise.
"Time is results."
As the busyness of our lives increase, it becomes crucial we are able to put every minute of our workouts to good use.
Let's get into our favorite ways to make your workouts more effective!
#1 Have a plan
This is the most important aspect of getting more out of your training.
Coming into your workout with a plan of action will save you time and keep you moving. It will keep you on track, focused and away from wandering around, wondering what to do next.
A great way to accomplish this is to write out your workout before hitting the gym or take the thinking and planning of your workouts out completely and join a group training program where the coaches will have a plan for you.
A proper warm-up before training is probably the most neglected aspect of exercise.
No, a couple arm circles or quick jog is not going to cut it, especially if you're after some serious results.
You might think you are saving yourself time by getting right into your workout, but in reality you are getting less out of your training and significantly increasing your risk of injury.
When you start your training without a proper warm-up you end up using a significant portion of your workout to warm-up. Your first few sets or first few miles of your run are going to be completed at a lower level of strength and/or intensity as your body works to adjust and warm-up rather than perform.
A proper warm-up will:
- Allow you to get the most out of your training
- Decrease muscle and joint stiffness
- Increase energy production
- Increase strength, speed, power and endurance
- Reduce fatigue during your workout
- Decrease your risk of injury
Your ultimate guide to warming up can be found HERE.
A great way to make your exercise more effective is with supersets.
Here, you will alternate between two exercises that challenge different, non-competing parts of your body. Once you've completed the first exercise, you move right into the next exercise. You then rest for :30-1:00 before starting over. Complete this for 3-4 rounds.
A goblet squat and plank superset would look like this:
A1) x10 Goblet Squat
A2) x:30 Front Plank
-- then :30-1:00 rest and repeat for 3-4 rounds
Supersets help get the most of your training by keeping you moving, keeping your heart-rate up and burning calories.
- Goblet Squat & Plank
- Push-Up & Chin-Up
- Lunge & Bear Crawl
- Sled Push & Farmer Carry
- Burpees and Medicine Ball Slams
#4 Complex it
One of the most effective and efficient workouts you can do are complexes.
The high-tempo/high-intensity nature of complexes allow you to get in a great workout, improve strength and cardio, all in a very short amount of time.
Complexes consist of 5-8 exercises done in sequence for a predetermined number of reps and rounds using little to no equipment.
The key is get through each exercise with perfect technique, as quickly as possible.
Complex Example: (body-weight)
- x8 Body-Weight Jump
- x8 Body-Weight Squat
- x8/side Body-Weight Reverse Lunge
- x8 Push-Up
- x8 Straight Leg Sit-Up
- x:30 Mountain Climber
Rest 1:00-2:00 and repeat for 3-4 rounds
Notice in the example above that the exercises alternate different body parts to allow you to not overly stress one area of your body and keep you moving.
Your ultimate guide to complexes can be found HERE.