Save Time, Maximize Efficiency!
In the previous Trip Fitness blog post, I provided you with a Gym-less Six Pack Ab Workout.
Today, I want to provide you with 10 time saving tips to help you get in and out of the gym as quickly as possible. A typical, intense workout, should last no longer than 45 minutes to 1 hour max. If you are in the gym longer than that, you are most likely wasting time…
Stop Wasting Time!
1. Prepare in Advance
What workout day is it? Chest/Biceps? Back/Triceps? Maybe it’s a cardio day?
Figure out your plan prior to arriving at the gym. That way you don’t end up wandering around aimlessly.
Get your headphones ready, have your music playlist/podcast ready, fill up/grab a cold bottle of water, all before walking into the gym.
I use the JEFIT iPhone app, which also syncs to their website, to track and plan my workouts. You can check out JEFIT online at JEFIT.com
2. Avoid Peak Hours
I have found that my gym is always busiest around lunch time and between 5-7:30pm.
During this time, you will waste time having to wait in line for equipment because the gym is more crowded.
Make a point to wake up early and go to the gym (not many are morning people), or try to fit it in around the non peak times.
3. Keep Socializing at a Minimum
Sure you can say hi to your friends at the gym, but that is where it should end. Don’t waste your precious time (or theirs) by socializing too much.
Say hi, ask how the kids are, or how work is going and try to end the conversation there.
End it before getting sucked in to what they ate for breakfast this morning and that strange rash on thier groin…
4. Stop Texting, Tweeting, and Facebooking!
Speaking of socializing… Step away from your iPhone! It’s less than a hour of your life without it.
You will survive.
Make a point to leave your phone in your pocket. The only time you should be touching it, is to start your playlist/podcast.
5. Perform High Intensity Intervals
I’m a strong believer of HIIT cardio sessions. Not only because I hate long term cardio, but because it is fast and effective!
I provide an example in my blog post on High Intensity Interval Training which you can view here >> HIIT Cardio Plan
6. Minimize Rest Between Sets
You can up the intensity of your workout by minimizing rest between your sets.
Keep your rest time to approximately 60-90 seconds.
7. Perform Super Sets
Speaking of minimizing rest, perform super sets! Super sets are one large set of multiple exercises.
For example, I work out my Back and Triceps together.
Here a typical super set which I perform:
Pull Ups (to failure), followed immediately by Tricep Extensions (10 reps), followed immediately by Seated Cable Row (8-10 reps). That is considered to be one set.
I perform those exercises with no rest in between. I rest for around 90 seconds after cable rows and do it again.
8. Perform Circuit Training
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance.
An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit.
Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. A circuit should work each section of the body individually.
Circuit Training can be difficult, but very effective. You need to be in decent shape to perform a circuit effectively.
9. Have Your Post Workout Protein Shake Ready
Prepare your post workout protein shake prior to arriving to the gym. I put in the protein powder, glutamine, etc, prior to arriving.
All you have to do now is add water and shake it in your shaker bottle!
10. Have a Back Up Plan
Let’s say you do arrive during a peak time. People are swarming all the good equipment. Have a back up plan!
I always try to have a back up plan in place as an alternative, just in case I can’t get on the equipment I want.
Have a couple different alternatives to your exercises you planned on performing. If you intend to do five different chest exercises, come prepared with seven, just in case.
Until next time, stay fit my friends…
Please feel free to Contact Me if you have any questions at all!