Balancing our time is definitely a challenge, but the misconception that a gym visit must be lengthy and exhausting contributes to that excuse “I don’t have enough time to spend at the gym to see results.”
But you can spend as little as 30 minutes working out in the fitness club and stay healthy! Spending hours isn’t necessary. Identifying some ways that time gets lost or wasted at the club can help you maximize your time and minimize the stress over hours at the gym.
These are five tips to ensure you get in, get out, and get the most out of each exercise session.
Just like you plan for meetings at work or your kids’ weekends, spend a few minutes planning your gym time. This includes:
- Pack your gym bag and your outfit the night before.
- Plan your workout routine, so you’ll be able to move through your session quickly and efficiently. (You can keep a notebook with ideas and routines and then take that with you.)
- Plan what to eat and when! A small snack an hour before will give you energy without leaving your feeling badly. A half of banana, a piece of toast with peanut butter, a small amount of your lunch, or a smoothie are all great choices.
- Schedule this time like a meeting or appointment and always leave your phone in your locker so you are not distracted with emails, calls or text messages.
Try Circuit Training
Circuit training can burn 300-450 calories in just 30 minutes! Because you decrease weight and increase reps with very few breaks – keeping your heart rate up – this is an exercise regime perfect for a time-crunch.
Want an example? Pick 8 different exercises (like bicep curls, push-ups, crunches, burpees, mountain climbers and jump-ups). We have ideas here and here for you. Do these for one minute a piece, resting for 15 seconds between minutes, and repeat 3 times. A great workout in less than 30 minutes!
Slow, long cardio sessions are great for maintaining a healthy heart and health lifestyle. But interval training is a much better option for the time-crunched.
Interval training alternates high-intensity movement with a lower intensity movement, pushing the body to get out of its comfort zone and burn more calories faster. One example of a good interval session is walking for 3 minutes, jogging for 2 minutes and alternate between those 6 times for a total time of 30 minutes. As your fitness level increases, you’ll be able to go further and faster during the time frames.
Avoid making gym time social hour
Part of the gym experience can be the friends you make, and they can be wonderful motivation when you need it most! But spending time chatting can quickly cut into workout session.
Chat with your friends while warming up or ask if they want to workout with you. Let them know you only have 30 minutes and you want to make the most of your gym time so you can motivate each other to get a great, fast workout! If you aren’t meeting a friend, wearing headphones is also a good way to let people know you’re working out but focused.
Keep up the fantastic work! Long workouts are great, but 30 minutes is plenty to give you the results you want, as long as you use all of those 30 minutes to their full advantage.
What are your favorite tips for squeezing in some gym time? Do you have a go-to 30-minute workout? Tell us in the comments!