Many of us are dealing with multiple time constraints when it comes to fitting in an exercise plan. This is why our workouts must be as effective and efficient as possible. Before you try to squeeze in another workout, make sure you are getting the most out of the ones you’re already doing. Put these 4 training principles into action the next time you are at the gym to supercharge your workout and reap higher calorie burn, greater cardiovascular fitness, and improved stamina.
Warm up with 15 min of cardio.
Choose any mode of cardio you like (bike, run, elliptical, stair climber, etc) to elevate your heart rate and jump start your metabolism. Start with 5 minutes easy, followed by 5 minutes moderate intensity, and finish with 5 minutes challenging. This 15 minute cardio segment will speed up the metabolism and improve circulation to the muscles, thereby priming them to lift heavier weights, execute more complex exercises, and reduce the risk for injury.
Choose exercises that involve multiple muscle groups.
Now that you’ve elevated your heart rate, keep it up by choosing exercises that use multiple muscle groups. The more muscles you use at once, the higher demand you put on the cardiovascular system and the more calories you will burn. Some of my favorite exercises that fit this criteria include squats, single leg squats, lunges, push ups, dips, shoulder press, pull ups, and the row. If you want to incorporate isolation exercises into your workout make sure to pair them with a leg component. For example: instead of a seated biceps curl, do walking lunges or a wall sit while you tone your guns.
Make sets of 3 exercises.
Put together sets of 3 complementary exercises to maintain higher energy output throughout your workout. Select 3 exercises that work different muscle groups, like squat/push up/row or lunge/shoulder press/pull up, and do 2-3 sets without stopping for rest. While you work one muscle group the other one recovers, so your “rest” becomes active. By decreasing down time, you will keep the heart pumping and improve stamina.
More advanced athletes can piggyback overlapping muscle groups for two of the three exercises. For example: squat/Romanian deadlift/pull up.
Rest less.
As I mentioned you will get “active rest” throughout the workout, but there will be very little non-moving rest. After you complete 2-3 sets of 3 exercises you should allow about 1 min passive rest to recover for the next cycle. This is a great time to get some water or do a couple stretches, but keep it short because you don’t want your heart rate to come down too low.
Sample Workout
Warm up 15 min on the treadmill (5 min @ 5.5 mph, 5 min @ 6.5 mph, 5 min @ 6.5 mph with 4 % grade)
- squat/push up/standing cable row with knees bent
- pull up/walking lunges with biceps curl/triceps dips
- side lunge/shoulder press with wall sit/body weight row
- plank with alternating leg lift/bicycle abs/reverse wood chop
