8 Ways to Maximise your Quick Workouts

 March 2, 2021|  Dona Maria

Getting to the gym or even just making time for a workout isn’t always easy, sometimes you only have time for a quick session and when that happens you need to make the most out of every second. Here are eight ways you can make that happen.

1. It’s all about mindset
Disciplining your mindset around fitness and working out is key to getting the most out of your gym session. It’s all about the power of positive thinking, not only will you be more motivated to get started but you’ll also be more likely to start to make choices that support what you’re wanting to feel and achieve.

2. Make the most of your time
Focus on compound movements which recruit multiple muscle groups at the same time, maximizing your time in each move. This means you can get more done in a shorter period. For example, combine a squat with an overhead press to work your leg muscles, core and upper body. Compound movements also elevate your heart rate more than static exercises.

3. Find your space
If you’re working out at home, make sure you have enough space to set out all your equipment and move freely during your workout and leave your phone in another room, and pick a room that has a door so you can avoid distractions.

4. Invest in your equipment
You don’t need a power rack, bench and tractor tire to work up a good sweat. Instead, invest in a few pieces of versatile, cost-effective equipment that can be used for a variety of exercises. Some ideas to include are gliders because they’re light and easy to move and store and resistance bands to help you build muscle without the need for clunky weights. Most resistance bands come in sets so you can increase tension once you adapt to a specific resistance band.

5. Focus on strength and cardio
Pair strength-based exercises with cardio-based exercises so you can build muscle and increase your cardiovascular stamina within the same workout. For example, try rotating between sets of squats and jump squats, or pair alternating lunge jumps with walking lunges.

6. Get some sleep
Rest is vital to any kind of exercise plan. It gives the body and brain time to restore and recover, and it plays a crucial role in muscle growth, recovery and weight loss or gain. Sleep and exercise go hand in hand, so give your sleep routine just as much thought and attention as you do your exercise routine.

7. Listen to your body
You need rest days. If you’re new to working out, you might need three days off per week. If you’re a veteran exerciser, just one day may suffice, but there is no precise formula — it’s personal. If you’re feeling extra sore or rundown, give yourself a rest day.

8. Breathe
Breathing with intention can benefit your workouts short-term and your physical and mental health long term. Mindful deep breathing exercises provide a simple way to boost recovery and evoke a relaxation response in the body and mind after a workout.

 March 2, 2021 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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