Do you feel like you’re getting the most out of your workouts? Do they leave you exhausted but satisfied? Or just plain tired and feeling like you wasted your time? Or maybe you feel like you don’t have enough time to get in a one hour work out? (I mean…who does!?)
If we’re investing the time and effort into exercise then it’s important we get the most bang for our buck. That means getting maximal results in the minimum amount of time. Maximizing your workout is all about efficiency. It’s about being smart and strategic with your exercise choices, so you get the results you want in as little time as possible.
Let’s look at 5 ways to maximize your workout and get the most from every second of exercising…
#1 – Combine Strength Moves
Combining strength moves enables you to work multiple muscle groups at the same time. This is a much more efficient way of working out for two reasons. First, it saves you time, and who couldn’t do with a little more of that? Second, it challenges your body in multiple ways at the same time, so you’re working that extra bit harder to co-ordinate moves and stay balanced. By pushing your body a little more in this way, you get faster and more effective results. Third, it engages your core more, which is almost every woman’s trouble area!
Here are a few ways to combine strength moves, which are also known as compound exercises:
- Mountain climbers
- Squats with overhead press
- Lunges with bicep curls
#2 – Try a HIIT Work Out
Most of you will already know that I’m a big fan of high intensity interval training (HIIT). This is where you do short bursts of intense exercise that raise your heart rate, followed by recovery intervals. It’s an insanely effective way to burn calories, blast stored fat, and get an awesome cardio workout that supports all-round health. It’s also a great time saver – since you’re working at a higher intensity than normal, you can get the same results (or better) in a shorter amount of time.
Check out this article on HIIT workouts for beginners to get started.
#3 – Do Active Recovery
Do you sit or even lie down for a rest between exercises? I totally get you – it can be tough when you’ve pushed yourself to your limits. But the thing is, this approach isn’t squeezing the very most out of your workouts. So instead, how about doing some active recovery? This is where you do something else during your rest period, such as lifting weights that target a different muscle group. If you’re doing cardio then it can mean brisk walking on a treadmill incline between running intervals. Doing active recovery helps to keep your heart rate up so you burn more calories throughout your workout, and for longer afterwards too.
#4 – Change Up Your Speed
This is such a simple way of maximizing your workouts, yet most of us don’t do it. We find our comfort zone, and we stay there. Whether that’s the speed we run at or how quickly we do exercise repetitions, we stick with where we’re comfortable. But the benefits of exercise really come when we push ourselves beyond that. Our muscles will only repair and grow when we’ve pushed them to fatigue. Our confidence really develops when we realize that we can run faster than we could before. Or do more lunges in a minute than we could at the start. So change up your speed the next time you workout – take the cardio up a notch, or aim for more reps in a set time (whilst maintaining perfect technique).
#5 – Challenge Your Mindset
This last one is a biggie… Are you really giving it your best? Or are you just going through the motions? There’s nothing wrong with the latter option – good on you for working out in the first place! But if you really want to super-charge your results, then giving it your best is the more effective option. Have you gone into it with the determination to do your very best and really push yourself? If not, make a decision there and then to challenge this mindset. You’ll have the best workout of your life and get results faster to boot. When I have a super tough work out the next morning (like it’s a work out I love, but dread if you know what I mean!), I will tell myself the night before “This is going to be amazing. I’m going to do my best and push myself and feel like I can tackle the world. I can’t wait for that feeling. I can’t wait to see what I can do. OMG this will be awesome.” Setting my mind right the night before made all the difference. How you speak to yourself DOES MATTER!
I hope these tips and tweaks will help you to get even more out of your workout routine. Do you have any tips to share? Let me know in the comments – I’d love to hear from you!
PS- if you are struggling to work out because you’re not motivated or you just can’t find the time, I am putting on a free 5 day program for you. I’d love to have you join us! www.getfoxyfit.com/5day