One of the reasons people say they can’t have a regular exercise routine is that they don’t have the time.
However, if time is an issue there are a plenty of ways to make your workout more efficient but still effective.
The first thing is to make sure you have a well rounded resistance training program addressing all the major muscle groups. Once you have that, here are some ways to add intensity.
- Increase weight – If you can do 12-15 repetitions of a weight relatively easy then you probably need to increase the resistance. As cheesy as it sounds “If it doesn’t challenge you, it won’t change you.”
- Slow down the movement – As a general guide I normally use a 2/4 tempo with clients. That is, you lift the weight for 2 seconds and lower for 4 seconds. This eliminates momentum and makes your muscles work hard on the negative phase of the rep too.
- Train to fatigue – This takes time to adapt to and takes mental focus to achieve, but once you can do it it’s one of the best ways to increase the intensity and give your body the greatest stimulus to change. Try doing as many reps of the exercise as possible in a safe way until your muscles can no longer lift the resistance.
- Decrease rest periods – Rather than taking long rest periods of more than 6 0 seconds in between sets, take shorter rest and try keeping it to 30 seconds. This should give you a cardiovascular workout as well, without doing cardio as such.
They are just a couple of many ways to ensure you get the most from your workout without spending longer than 30-40 minutes in the gym.
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