Have you ever wondered what it takes to have an effective workout, especially if you’re short on time?
Do you piddle through a workout or talk more than you work out? You know you know exactly what I’m talking about! You go to the gym, see a friend or two, & before you know it you only have 15 min before you have to head out the door. (I know I’ve been guilty!!!)
You may also ask yourself why you aren’t losing weight when you work out all the time. Sadly, when these what your workouts are like (especially on a regular basis), you don’t benefit as much as you may think.
If you want to know what it takes to have an effective workout, then you’re in luck. Today I want to go over a few things that can help you get the most bang for your buck, especially if you’re short on time.
Side Note: Of course, there are different types of workouts & everyone has different goals, but these tips are some you can keep in your arsenal.
1. Use Multiple Muscles
The first thing I recommend for an effective workout is to engage multiple muscles. When you engage and activate more than one muscle group and involve multiple joints at a time (a.k.a. compound movements) you burn more calories in your workout. Plus, you keep burning more calories after your workout than you would if you had just performed exercises like bicep curls or tricep extensions.
If you want to include exercises that isolate one muscle group, that’s ok, but you can bump it up by engaging other muscles as well. An example would be to do a wall sit (or squats) while pumping out shoulder raises or some lunges while you do curls.
In case you want to include some compound movements, some examples are lunges, pushups, squat to press.
2. Short Rest Periods
The second tip for making sure you have an effective workout is to shorten your rest periods. When you sit around on a bench taking selfies or stand around talking to all.the.people in the gym you allow your heart rate to come down drastically.
If instead, you shorten those rest periods, you can keep your heart rate elevated and increase the calorie burn. One thing I like to do is alternate upper body movements with lower body (or even combine them) to get my heart rate up quickly.
Most of the time I don’t schedule rest periods into my workouts. Try to only rest if you truly need it.
3. Move Faster
Another tip for an effective workout is to move faster. Sometimes slowing the movement is a good thing. Slowing down causes you to concentrate on your form, it keeps your muscles under tension for a longer period & yes, even slow movement can get your heart rate up.
But when you’re short on time you need to bump it up, sister! When you speed up your movement, your muscles will fatigue a bit quicker, but that is when you will incorporate a short rest period (just until you feel you can go again).
There is a BIG but here! Do not ever sacrifice your form for speed. If you start to get sloppy with your exercises, then you need to either rest or slow down your movement.
If you’re ready to have an effective workout, you can do 3 things to help you make sure you’re not wasting your time. First, you can choose exercises that engage multiple muscles joints. Secondly, if you’ll shorten your rest periods you’ll keep your heart rate elevated and maximize the calorie burn during and after your workout. Lastly, if you will increase the speed at which you perform your exercises then you’ll have a more effective workout when you’re short on time.
Give these tips a go for a few weeks and see if you notice a difference in your workouts being a little more effective. In the meantime, give the workout below a try & let me know how it was!!!
Get ready for your legs to be on FIRE, but you’ll be finished in 15 short minutes!!!
45 seconds each exercise
No scheduled rest…only when you need it.
Get your workout music & knock it out!!!
- Squat with a Twist
- Lunge with a Curl
- Plank with a Leg Lift
- Bear Crawls
- Jumping Jacks with a Touch Down