How to Have an Effective Workout | Make the Most of Your Gym Time

August 22, 2017

TIME. The number one reason (I feel) people are hesitant to start a new exercise program. Sometimes it can be easy to fall into the trap of believing that you have to have hours to spend at the gym and access to a bunch of fancy equipment to get a good workout in; when in reality both of these things are FALSE!

 

I did a segment on Better Kansas City a few weeks ago with several tips to maximize your workouts in a shorter amount of time; but I wanted to do a full YouTube video and talk a little more about a few of the most important points we covered during the segment:

 

1. HIIT (High Intensity Interval Training)

2. Weight lifting

3. Changing up your routine

4. How to modify your workouts for maximum results

 CLICK HERE to watch the segment on Better Kansas City! We even demonstrated one of my favorite core exercises (and it's NOT a sit-up)!

 

Watch the full YouTube video below to learn more about these 4 tips to get the most out of your workouts in a shorter amount of time. I am so new to YouTube, so I would LOVE if you could help support my channel by pressing the little red "subscribe" button below the video on my channel page.

 

Press PLAY below to watch!

CLICK HERE to subscribe to my channel.

1. HIIT (High Intensity Interval Training)

Even if you have a short amount of time, you can get a good workout in. High intensity interval workouts, HIIT, that combine strength training and cardio are efficient ways to maximize the time you spend working out. It has been proven that you can achieve even better results by doing a HIIT workout 3 times a week over spending hours on hours doing long distance cardio on the treadmill. I absolutely LOVE HIIT because it never fails to leave me drenched in sweat and feeling like I just conquered a great workout. Check out my favorite quick HIIT style workouts on my YouTube channel!


2. Lifting weights: You DO NOT need a bunch of fancy equipment

Do not be afraid to lift heavy weights - and not on the machines! Lifting free weights, such as dumbbells, engages more stabilization muscles than machine lifting requires. Because the machine itself provides the stabilization your body would have to provide otherwise, your back and core are not nearly as engaged. Since fewer muscles are working, fewer calories are being burned. I do ALL of my workouts in my basement with a set of dumbbells and my bodyweight.


3. Keep things FRESH!

Mix up your workouts by taking a new class or moving your session outside. When you do repetitive workouts week after week, the body adapts and essentially you are wasting your time slaving away at the same exercises. You are not receiving the same benefits as you were initially. Generally, I like to mix up my routine every 4 to 6 weeks to continue seeing the results I am after. Instead of spending weeks repeating the same exercises, try switching things up by taking a new class or trying a new outdoor activity. When your body is faced with something new and challenging, it is forced to adapt.


4. Up the intensity

Identify ways to make your current workouts even MORE challenging! There are so many standard exercises that can easily be switched up to provide even more results. For example, if you enjoy walking but you usually do it on a completely flat surface, try boosting the incline to engage more muscles and get your heart rate up faster than you would have before. Another one of my favorite examples is the classic “sit up.” A lot of people think if they do thousands of sit ups, they will get a six pack. When in reality, exercises like a plank, russian twists, etc. will provide more results when it comes to ab definition.

CLICK HERE TO WATCH: How to Tone Your Legs and Glutes with NO Equipment! 30 MINUTE LEGS AND GLUTES WORKOUT

 

*ALL of these tips are suggestions only: please consult with your physician before starting an exercise program.*

Have a suggestion for a YouTube video? Is there a fitness topic you want to learn more about, a favorite food you want a healthy recipe for, or a workout you want to see? Leave a comment below! I want to hear from you! ​

 

Follow me on INSTAGRAM @samanthabowers_ for more daily fitness tips, workouts, and healthy recipes.

 

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