Hey Angels and Alphas,
When you’re short on time, it can feel like there’s never enough hours in the day to squeeze in another workout. But don’t worry — you can still get results if you know how to maximize your gym time and the intensity of your workouts.
Follow these 5 tips on maximizing gym time when you’re short on time, and you’ll not only reach your fitness goals sooner, but you’ll have more energy throughout the day too.
1) Do bodyweight exercises before lifting weights
If you have no time for a full workout, try doing some bodyweight exercises before lifting weights. The movements will help warm up your muscles and joints, plus you’ll still be able to get a good pump in without having time to do much else. In addition, this is a great way to work your core without having time for crunches and sit-ups.
Just remember not to go too heavy if you only have a few minutes–you want the exercise to be challenging but not overwhelming.
2) Use high-intensity interval training (HIIT)
High-intensity interval training is an excellent way to maximize the time you spend in the gym. HIIT is a form of exercise where you alternate between intense bursts of activity, followed by periods of rest or low intensity activity.
This type of training has been shown to burn more calories and have better results when it comes to weight loss than other forms of exercise, such as cardio. HIIT trains your body for a variety of situations and conditions, including when you’re short on time.
Some ways you can incorporate HIIT into your routine are by taking a few minutes at the start and end of your workout for high-intensity intervals, or adding sprints into your jog during a light day.
3) Do circuits instead of straight sets
One of the most effective strategies for maximizing intensity when you have limited time is doing circuits instead of straight sets. For example, you can do a circuit with three exercises. Do one set for each exercise and then move on to the next. This strategy will allow you to work through your entire routine without spending too much time in any one area, which allows you to get more done in less time.
4) Don’t try to make gains with long rest periods
Don’t try to make gains with long rest periods. It doesn’t matter how much time you spend in the gym if you don’t get enough rest and recovery. Muscle tissue grows during rest, not during workouts. Rest is just as important as the workout itself.
That’s why it’s important to do shorter high intensity training sessions. After a few sets, take a break and stretch before starting again.
This will allow you to use more weight while still giving your body adequate rest between sets so that it can recover faster between exercises.
Intersperse higher intensity sets with lower intensity sets: The same goes for variety of exercises. Intersperse higher intensity sets with lower intensity sets for both exercise types so that your body can recover from the stress of a higher intensity set before it moves onto the next one.
5) Warm up by going from lighter to heavier weights gradually
Doing a quick warm-up is important before you start your routine. Warm-ups can be as simple as doing light sets of the exercises that you plan to do for the workout.
For example, if you plan to do bench presses for your chest workout, then start with lighter weights first and work your way up.
This will help you feel more prepared when it comes time to lift heavier weight, which will in turn make your workouts more intense and effective.