I think it's safe to say we have now entered "that time of year" where we begin making plans to see family/friends for the holidays. And maybe throw a vacation in there somewhere. Whether you have to travel 4.5 hours home like me to see family or hop on a plane, one thing's for sure: our workout routine will be disrupted.
Earlier this week I was at the gym after work but due to a waxing appointment, only had time for a 45 minute workout. Man those minutes flew by, but I still got my heart rate up enough to sweat, so I thought it might be helpful if I share how I boost my training efficiency when I know I have a shorter amount of time to work out.
You can definitely implement these tips on a daily basis as well as for the upcoming holiday season, too!
1. Make the time
When people say they don't have time to workout, they're simply not making it a priority. #truth In my opinion, this is most important - for a short workout or a longer training session. You don't have to spend hours in the gym and if you use these 8 tips, you'll master the shorter (yet effective) workout. If you can't do the same time every day don't stress about it. Just fit a sweat session in when possible. (And it IS possible.) *end rant
2. Sign up for a free gym pass ahead of time
If you know you're flying to California for a week to visit mom and dad, or spending the holiday in a new location, research gyms around the area you'll be staying in. Most places have the option to sign up for a free pass while you're visiting... how awesome is that? I always love a change of gym scenery! And you're still working toward your goals.
3. Perform 4 sets instead of 3
If you're short on time, do 4 sets of each group of exercises to keep the intensity up. No matter what, I also increase the weight I'm using each set which really helps my heart rate increase.
4. No rest between sets
On a "regular" training day, I might rest 30 seconds or less between sets - however if I'm short on time I don't rest at all. I grab the next set of weights and get to it to keep the intensity at its peak. (Plus, if I wait too long I forget what set I'm on... anyone else do this? lol!)
5. HIIT in between sets
HIIT is another way to break a sweat in a short amount of time and multiple studies have proven that short bursts of very intense exercise will burn more fat. (I even added a HIIT session in this workout!) You can also easily do HIIT wherever you're staying, getting in a great workout in just 15 minutes.
6. Circuit Training in between sets
A circuit can be a lot of different things, but it almost always combines cardio with strength training exercises, and involves moving fairly quickly from one movement to the next for maximum calorie expenditure.
Between each set, try a group of jumping jacks, mountain climbers, box jumps, and burpees. I always have fun mixing up the types of workouts in between sets.... the possibilities are endless. Jump roping is another one of my favorites and you can get a weighted rope.
7. Compound Movements
Compound movements work more than one muscle group at a time (squats, lunges, deadlifts, cleans, and bench press to name a few) which isn't a bad thing of course! Each day, I usually end up doing several compound movements but I really focus on them every Friday since starting my new training schedule. Even if you're short on time, you're working all your muscles! #winning
8. Use workout accessories
Resistance bands, slider discs, a jump rope... there are so many affordable accessories you can buy to really get the most out of any workout. For example: when performing squats, placing bands around your legs will help ensure your legs are under constant tension which will help you see results. Here are some of my favorite workout accessories!
How do you still get a good workout in when you're short on time?