Want to stay fit but you’re short on time? Looking for the best ways to improve your workout? There’s no need to spend hours at the gym to get results. With hard work and commitment, you can transform your body in as little as one hour a day. The key is to eat clean, do the right exercises, and keep your muscles guessing. Watch your form and try new moves that challenge your body.
So, are you ready to take your workout to the next level? Here are five sneaky ways to get the most out of your hour at the gym:
Do Compound Exercises
Deadlifts, squats, burpees, jumping jacks, push-ups, pull-ups and other compound moves target nearly every muscle in your body. These exercises can make you stronger, burn fat, and improve your balance. They also increase testosterone and growth hormone levels, leading to greater muscle gains. With multi-joint exercises, you’ll burn more calories and build muscle in less time.
Complete Full Body Circuits
Circuit training is one of the most time effective workout methods available today. Depending on your goals, you can lift weights, do cardio only, or mix strength training and cardio. Instead of training one muscle group at a time, you’ll perform a series of moves that target all muscles.
A typical circuit can include front squats, back squats, weighted burpees, military presses, kettlebell swings, and push-ups. For weight loss, add treadmill running or stair climbing to your routine. This type of workout will challenge your whole body, rev up your metabolism, and help you beat gym boredom.
Diversify Your Workouts
Something as simple as trying a new workout, doing one more set, or switching dumbbells for kettlebells can make all the difference. The human body adapts to exercise within days or weeks. If you keep doing the same exercises, you’ll eventually hit a plateau. This explains why many guys work out for hours every day, with little or no results.
If you want to see your body changing, keep your workouts diverse. Lift heavier weights, increase workout intensity, or try new forms of cardio. For instance, you can replace the treadmill with the stair master or the rowing machine. Use a barbell instead of dumbbells, do bodyweight exercises, and try different grips.
Experiment with HIIT
A 10-minute HIIT workout can boost your metabolism for up to 24 hours, burn fat, and preserve muscle. An overwhelming number of studies indicate that HIIT burns more calories than cardio without causing muscle loss. It can actually help you build muscle and increase your strength.
Traditional cardio elevates cortisol levels and leads to muscle breakdown. HIIT does exactly the opposite. It also supports cardiovascular health, lowers blood pressure, reduces cholesterol levels, and improves insulin sensitivity. With high intensity interval training, you’ll get fitter, stronger, and healthier in just a few minutes a day.
Track Your Progress
If you want to get the most out of your gym time, start a training journal. Write down what exercises you do, how many reps and sets you complete, and what you eat daily. Track your progress and try to figure out what works and what needs improvement. This should help you improve your workouts and choose the best exercises for your goals.