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Have a Plan

A successful workout begins with proper preparation. Before you walk through those doors, headphones blasting, it is important to first create a game-plan. Nothing needs to be set in stone to the point where you have no flexibility in your training, but you should at the very least know; which body parts your targeting, what exercises you’d like to perform and in what order you’d like to perform them in. A well-built game-plan will allow you to flow seamlessly through your workout and make the most out of your time.

Full Body Workouts

So what if you only have 40-60 minutes to exercise? There are plenty of ways to have an efficient workout within that timeframe and one of the most popular techniques is to utilize a Full-Body Workout. The 1st important benefit behind Full-Body Workouts is, since you’ll be performing less exercises per muscle group, you’ll be forced to focus on heavy compound movements (Squats, Bench Press, Deadlift, etc…). There will be little time to hit your rear-delts from every possible angle, but by building a routine around these important compound movements, you may see great overall increases in strength & endurance. The 2nd important benefit to using a Full-Body Workout is you’ll be able to train each muscle group 2-3 times per week as a result of the decrease in exercise volume.

Supersets

A superset is a technique used to perform two exercises in a row with little to no rest in between. By performing supersets you will not only cut down on your rest periods, but you will also increase the intensity of your workouts. Supersets are also great because they are completely customizable. You can opt to perform a superset with similar muscle groups (EX. Cable Cross-Overs combined with Bench Press) or opposing muscle groups (EX. Triceps Extensions combined with Bicep Curls).

HIIT

Cardio is an important part of many successful training programs, but it can be time consuming if performed at a slow & steady pace. Enter, High-Intensity-Interval-Training (HIIT). HIIT can be used during any aerobic exercise and usually consists of shorter intense periods of exercise with less-intense recovery periods. A basic HIIT workout is 1-minute sprints followed by 1-minute light jogs, repeat until you’ve reached 10-minutes total. As you build your endurance you may decrease your jogging time and increase your overall workout time.

Rest Periods

If you’re not interested in making any changes to your current routine, adjusting your rest periods may be your best bet. Depending on the individual, a 30-second rest period may be enough time to recover in-between sets. Some may opt for slightly longer periods, but if your Goal is quick & efficient workouts, any rest period over 2-minutes may be excessive.