27 Jun Time Saving Workout Tips
You have a lot going on. You have a full time job, maybe you have children or other obligations, and of course you want to enjoy your time with friends and family. But you know you need to workout to be healthy and lean. Often you’ll think to yourself, “There’s just not enough hours in the day.” If you’ve ever said this before, then this post is for you. Today we’re going to learn my favorite time savings workout tips.
Strength Training Tips
- Supersets and tri-sets for weight training. Doing 2-3 carefully selected strength training exercises can maximize gym time and provide a good metabolic effect. Building strength is important to have a good metabolism. This will help you get lean and athletic. Alternating upper and lower body exercises is a good start for most in total body days.
- Perform Total Body Strength Training. As mentioned above, total body workouts are best for most people. If your goal is to be lean and athletic, doing upper and lower every day is the way to go. We like to work the front half of the body on one day (Quads, Chest, Shoulders) and the back half the other day (Hamstrings, Glutes, Upper Back).
- Perform complex strength training movements over isolation. Perform movements likeSquats, Deadlifts, Bench Press and Rows. This will burn way more calories and use much more muscles than doing isolated exercises. There’s a time and place for things like arms and abs, but those are the pebbles that are filled in after these big rocks.
Metabolic Conditioning Tips
- Interval cardio over steady state. Intervals are up to 8 times more effective than standard cardio in much less time. Work smarter by doing something like sprints for 20 seconds max effort followed by a 30 second rest for 12 rounds. Then rest and do the same thing but a 40 second sprint followed by a 40 second rest for 6 rounds. The total workout will take you around 20 min but is incredibly effective.
- Use timers for rest periods. I love timed based workouts when you’re trying to cram as much as you can into a small window. Downloading the interval app is a great place to start to time your rest periods. For some circuits, you can set it up for as many clean reps as possible in a given time, such as the following workout:
- 12 Rounds 40:15 – Lunges, Burpees and Push-Ups
- How to perform: Use the app mentioned to set up your times mentioned. You’ll do as many lunges as you can for 40 seconds,followed by a15 second rest. Then you’ll do as many burpees for 40 seconds, followed by a 15 second break. Finally, you’ll do 40 seconds of push-ups and after a 15 second break you’ll repeat that circuit for 3 more rounds each.
- Have a program based on your goal. You must have a clear plan of what you want to achieve and what training you need to do to achieve it. If you do, you’ll be much more likely to follow through with an effective workout. Without goal setting and a program, there are no expectations. So there’s no plan for success and no accountability for slacking or skipping.
- Train with a purpose. When you don’t train with a purpose you get distracted on your phone, skips sets and generally waste your limited time. Give your best every session with the time you have and reap the benefits the rest of the day.
- Have a little to no talking rule. I’m all about having a good time and encouraging others. But when you’re limited on time, just focus for that period of time and get after it! If you constantly talk during sets then you’re probably giving poor effort.Guilty? It’s ok! Know that it’s never to late to be saved 🙂
So there you have it. If you’re looking for more time savings workout tips, check out the rest of our blog.
If you’d like to have a fun program that is fast and efficient, then check out our Group Personal Training programor click “Request More Information” below.