Do More In Less Time
When most people think about getting fit, all they think about is the aspect of hard work. Many times this mentality will cause them to spend hours at a time in the gym, which can be counter productive. Just as important as working hard at the gym, you also have to work smart in your workouts. This means being efficient in all that you do so you can maximize every workout.
In a past article we discussed how long each of our workouts should last. In that article, I revealed that your total time in the gym should never be over an hour. This includes your warm-up, workout, abs, finisher, cool down, stretching, etc. Spending over an hour in the gym is counter productive and will end up hurting your results and burning you out very quickly.
The strategies below will allow you to do more while spending less time in the gym working out. Take a look:
1. Cut down rest times
When you are crunched for time the last thing you want to do is spend the majority of your time at the gym resting. In between sets you should not be taking 2-5 minutes to recover. Work on cutting down your rest times so you can get more done in less time.
2. Start super-setting
Super-sets are one of the best things you can do in order to maximize your lift to time ratio at the gym. Super-sets simply require you to go from one exercise to the next with little or no rest in betweeen exercises. The only time you rest during super-sets is after finishing all the exercises.
For example, a super-set may look something like this:
Squats: 10 reps
Bench Press: 10 reps
Alternating Lunges: 10 reps each leg
Incline Dumbbell Press: 10 reps
In between exercises, you would not take any rest. After finishing the incline dumbbell press, you would then rest for 30-60 seconds and repeat 2-3 more times. Once you are finished doing all your sets on the super-set above, you can then pick 3-5 more exercises as another super-set.
Check out Leon Rosborough’s crazy super-set. You have got to see this!
3. Work in intervals
Intervals are another great option when trying to maximize your time spent in the gym. Many times, when done right, a short 10 minute, high intensity interval workout can do the trick. Intervals cycle through “working” periods and “resting” periods, and are perfect in cutting off overall time spent on a workout. Below is an example of an interval workout:
Squats: 30 seconds
Rest 30 seconds
Bench Press: 30 seconds
Rest 30 seconds
Alternating Lunges: 30 seconds
Rest 30 seconds
Incline Dumbbell Press: 30 seconds
Rest 30 seconds and repeat.
As you can see, this is very similar to super-sets except for the short rest periods in between exercises. You can also see that you are not doing a specific number of repetitions but going for an allotted amount of time. In our example above, by doing it in interval format, you would have completed all four of those exercises in 4 total minutes. Most times when people going to the gym will complete only one or two exercises in that time.
Sprints are the most time efficient exercise around. We have discussed the benefits of sprinting in the past, so we know that they bring amazing results. A short 5-10 minute sprinting workout can boost your fat burning, metabolism, results, and more. If you don’t have time for a workout, go spend 10 minutes running some sprints.
When you are looking to do more in less time at the gym, the four strategies above are the perfect place to start. Give some of these strategies a try and watch as your results start to soar. How do you cut down your workout time and still see results? Leave your comments below:
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