These days everyone wants to get a great bang for their time and money and that includes fitness too. Who wants to spend hours unending in the gym each day? Nobody. Who wants to spend forever in the gym and not get great results? Nobody. Here are a few ways you can spend less time in the gym while maximizing your fitness gains.
Take active rest breaks
Instead of sitting down to rest during your workout breaks, why not try doing some low intensity workouts. By doing this you keep your heart rate elevated throughout your session and increase your calorie burn overall. Active rest could range from stretching the muscles you are working on, or doing things as simple as a plank, jogging, jumping jacks or easy movements. Do not over work yourself during rest breaks though because you could wear yourself out and not have enough energy to go through your next sets which is then counterproductive.
Use ankle weights
These are a great to add extra resistance to your workouts and make you work harder. You can wear them throughout. You can even do something as simple as walking and the ankle weights will make a huge difference in your caloric burn. You can use them when doing simple workouts like leg lifts
Use hand weights
These like ankle weights give added resistance to your workouts and increase your endurance level because your body has to work harder due to the added pressure.
Switch things up
Don’t stick to the same workouts day in day out or your body gets used to it and you won’t notice any changes eventually. Change the workouts frequently, add more weight, change the variation to keep your body guessing.
Instead of doing slow paced warmups or regular stretches, try doing medium intensity moves to warm your muscles up. For instance do some jump jacks, squats, lunges.
Do interval workouts
Switch between high and low intensity workouts. Go full on for like a minute then do about 30seconds to a minute of low intensity to relax a bit, then switch back to full intensity. For instance, Perform as many reps as possible for 30 seconds, rest for 15 seconds, keep repeating till you get a total of about 4 minutes. Take a minute of rest then do it again for about 3 rounds.
Turn up the music
Yes music does help you burn more calories, depending on the music. Have you noticed when you have high pumped up music blasting, you tend to go full throttle on your workout and push yourself real hard? Give it a try. I always put my headphones on high and can hardly hear anyone or anything throughout my workout.
You need to drink water and stay hydrated while working out. If you are working hard and losing water by sweating, your performance level will begin to drop if you are not well hydrated
There you have it, these are just a few simple ways you can make your time in the gym count even more without changing much. What things have you tried and noticed huge differences?