How you can maximise your workout time

Your time is precious, so you do not want to be wasting your time doing ineffective workouts that go on for ages. With a few changes, you can transform your workouts to make them more efficient, effective, shorter, and even dare I say fun! Here are my tips to help you get the most out of every single workout from now on.

Get a plan

It sounds obvious but I encounter countless people who simply show up to the gym without a clear plan or focus for each session. You need to know what you want to achieve first, then you can design a workout plan aimed at hitting your goals. An effective plan enables you to turnup to a session knowing the exercises you’ll be performing, for how long, the order of the exercises, the number of sets and repetitions, and how long you should be resting between exercises. This plan can be transformational and helps stop you from wasting time during workouts, while targeting all the major muscle groups.

Start off with Compound Movements

Compound exercises, such as squats, deadlifts, bench presses, and pull-ups, engage multiple muscle groups simultaneously and can be very demanding on the central nervous system. These lifts can be more efficient than isolation exercises that target just one muscle group because they can burn more calories and build more muscle in less time. Don’t get me wrong, isolation exercises have their place (depending on your goals), however, be sure to start your workout with compound lifts as this is when your energy levels are highest.

Use Supersets and Circuits

My absolute favourite when I’m planning sessions to make them as time efficient as possible is using supersets and circuits. These dramatically reduce the rest periods between sets. Supersets involve performing two exercises back-to-back with no rest in between, typically targeting opposing muscle groups (e.g., chest and back). Circuits involve a series of exercises performed one after the other with very little rest. These techniques can increase workout intensity and have the added benefit of reducing workout times, without affecting the effectiveness of the workout.

Focus on Form and Intensity

Quality always beats quantity when it comes to your workouts. Perform every exercise using the correct form to avoid injury and maximise the effectiveness of the workout. Furthermore, make sure you maintain a high level of intensity throughout your workout. You can do this by pushing yourself close to your limits. This can be achieved by lifting heavier weights, performing more reps, or taking shorter rest periods.

Embrace Interval Training

When you are time-poor, use high-intensity interval training (HIIT) for your cardiovascular workouts. HIIT involves alternating between short bursts of intense activity and periods of lower intensity or rest. This method is very effective at burning calories and improving cardiovascular fitness in a shorter timeframe when compared to steady-state cardio. Steady-state cardio has its place in a well-rounded fitness program, but when we want to maximise our workout times then HIIT is the clear go-to method.

Shut out Distractions

Stay focused on your workout by eliminating distractions. This means putting the phone down and avoiding unnecessary conversations. It can help to wear headphones if it helps you concentrate and stay present in your workout.

Cool Down and Stretch

This can lengthen your workout but hear me out! When you finish your workout spend 5 minutes cooling down and incorporate some stretching. This helps prevent injury, reduces muscle soreness, and aids in recovery. The most effective method in improving workout time is ensuring you can turn up to your next workout! Stretching helps to maintain and improve flexibility and can improve your range of motion, this can further help to make any future workout more efficient.

This is your call to action, by implementing these strategies, you can make the most of your workout time, helping to ensure every minute of every workout is spent effectively, which will move you closer to your fitness goals. Being consistent and following a plan, while less glamorous, is key to maximising every workout. So, get a plan, stick to it, alter it when it becomes too easy, and reap the rewards in less time than if you were mindlessly working out with no clear plan or objectives.