How to Spend Less Time In the Gym
Jan 06, 2024
In a world that never seems to slow down, finding time for the gym can be a challenge.
Between work, family, and social commitments, it's crucial to make the most of every minute spent in the gym.
You ever see someone at the gym reading a book on the treadmill? That's some next-level multitasking.
Problem is, they're probably not doing a very good job reading or working out.
Efficiency is the name of the game, and with the right mindset and strategies, you can achieve your fitness goals without sacrificing precious time.
How to Spend Less Time In the Gym
You signed up for the 10-minute abs class at the gym. Turns out, it's just one really long plank, but hey, you saved time.
In this lesson you'll learn about time management in the gym.
By adopting these 11 principles, you can prioritize exercise and achieve your goals without sacrificing time elsewhere in your life.
1. Set clear goals
Efficiency starts with clarity. Before stepping foot in the gym, define your fitness goals. Whether you're aiming for weight loss, muscle gain, or overall wellness, having a clear roadmap will guide your workouts.
Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. This clarity not only keeps you focused but also streamlines your workout routine.
2. Plan your workouts
Wandering aimlessly around the gym is not only a waste of time but can also hinder your progress. So plan your workouts in advance.
Create a weekly schedule, outlining which movements you'll target on specific days. This not only ensures that you hit all major muscle groups but also prevents overtraining or neglecting certain areas.
A well-structured plan enables you to move seamlessly from one exercise to the next, maximizing your time and effectiveness.
3. Embrace High-Intensity Interval Training (HIIT)
For those trying to lose fat in less time, traditional hour-long cardio sessions may not be the most efficient choice. High-Intensity Interval Training (HIIT) as a powerful alternative.
HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This method not only burns more calories in less time but also continues to burn calories post-workout, known as the afterburn effect.
Incorporating HIIT into your routine can lead to better results in a shorter amount of time.
4. Focus on compound movements
When time is of the essence, focus on compound movements that engage multiple muscle groups simultaneously. Resistance-training exercises like box squats, deadlifts, bench presses, and pull-ups are staples in the efficiency playbook. This style of activity will help slow aging too.
These compound movements not only save time but also promote functional strength and overall muscle development. By targeting several muscle groups at once, you'll get more bang for your buck in each session.
5. Minimize rest between sets
Time spent resting between sets can add up quickly. To keep your workouts efficient, minimize rest periods.
Aim for 30-60 seconds between sets to maintain intensity while allowing enough time for recovery. This approach keeps your heart rate elevated, contributing to cardiovascular benefits in addition to muscle building.
Use a stopwatch or timer to stay disciplined and avoid getting sidetracked during rest intervals.
6. Combine cardio with strength training
For those who struggle to find separate time for cardiovascular exercise, combine cardio with strength training. Implement circuit training, where you alternate between strength exercises and cardio intervals.
This dual-purpose approach not only saves time but also delivers a well-rounded fitness experience. It's a win-win for efficiency and overall health.
7. Utilize supersets and tri-sets
A superset involves performing two exercises back-to-back with minimal rest, while a tri-set involves three exercises in succession.
This technique keeps your muscles engaged and your workout moving at a brisk pace. By targeting different muscle groups consecutively, you maximize your efforts and minimize downtime.
8. Do contrast training
There’s a sneaky, often overlooked technique of pairing exercises that can earn you strength and powerful speed.
It’s called contrast training, and it allows you to delay the predictable loss of speed and power that occurs as you age.
It requires that you perform an old-school strength exercise (bench press, squat, or deadlift) then do a power move that targets similar muscle groups (plyometric push-up, box jump, or broad jump).
The strategy works thanks to something called post-activation potentiation, or PAP. That’s nerd-speak for what happens when a muscle is supercharged after it performs an all-out effort.
The idea: To run faster, do something like a barbell squat with the maximum weight you can lift for five reps, then rack the bar and immediately perform three all-out vertical jumps.
I say “idea” because research on the subject is a mixed bag, with some studies suggesting PAP works well for boosting explosiveness, while other studies report lesser benefits.
Strength and conditioning coaches swear by contrast training simply because PAP’s explosive combo can be used to boost the effectiveness of a dynamic warm-up or to improve workout efficiency — in other words, you get more work done faster, and spend less time in the gym.
Do two rounds of the following routine.
For the first strength move in each set, choose a maximum weight that allows you to perform five technically perfect reps.
If your form gets sloppy, lower the weight.
Lift the weight explosively, and take a couple seconds to lower it.
Then do three reps of the bodyweight exercise, with perfect form, as fast as possible.
- 1A. Barbell Deadlift
- 1B. Broad Jump
Rest 3 minutes
Rest 3 minutes
Rest 3 minutes.
9. Invest in home-gym equipment
Eliminate travel time to and from the gym by creating a home workout space. It's tough to ignore the growing trend of home gyms and the convenience they offer.
Invest in a few key pieces of equipment, such as dumbbells, resistance bands, and a stability ball, to perform effective workouts in the comfort of your home.
This not only saves time but also provides flexibility in your schedule. Just remember that your home gym does not guarantee success. You must do the work.
10. Stay hydrated and energized
Efficiency isn't just about the exercises you perform; it's also about maintaining energy levels throughout your workout.
Carry a water bottle with you and consume a balanced pre-workout snack to ensure sustained energy. Dehydration and low energy levels can lead to unproductive workouts, so prioritize your nutrition for optimal efficiency.
11. Embrace technology
In the digital age, technology can be a valuable ally in optimizing your gym time. Use fitness apps or wearables to track your workouts, set goals, and monitor progress.
These tools can streamline your routine, provide guidance on proper form, and help you make real-time adjustments to maximize efficiency.
We teach these research-proven techniques in our online age management personal training program and in-person longevity coaching program located in Allentown, PA.
Hope this gives you some ideas when you're designing your next training program.
We'll be here for you whenever you're ready to join us.
Summary:
Mastering efficiency in the gym is not about cutting corners; it's about making every moment count. Remember, the key is to work smarter, not necessarily harder. With a well-defined plan, strategic exercises, and a commitment to making each second count, you'll find that achieving your fitness aspirations is not only possible but more time-efficient than ever.
To your success,
Coach Joe
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.
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