How to Make the Best Use of Your Time at the Gym

We are all busy and probably struggle to get a workout in when we have so many other demands for our time like work, family, hobbies, and household responsibilities. Most people do not have unlimited time to spend at the gym or working out at home, so having a plan for our workout will help ensure that we are getting in and getting out in a reasonable amount of time! Here are 15 tips to make the best use of your time at the gym.

Before we begin, it is always best to vary your workouts. Your body adapts to the same routine very quickly, so it’s imperative to mix up and change your routine up. Most experts recommend changing your routine at least every six to eight weeks, or even more often if you like the variety. Plus it helps keep your motivation higher and prevents boredom. These are not one-size-fits-all recommendations, it’s always important to consider your personal goals, preferences, and abilities. 

  1. Keep socializing, social media, and texting to a minimum. It may seem like these distractions only take a minute or so here and there, but the time adds up. Plus they take your focus away from your ultimate goal of getting an awesome workout completed in the most time efficient way possible. 
  2. Have a plan before you go to work out. Start with a warm-up (five to ten minutes), then move to either cardio or resistance training and switch halfway through (if you are doing both in the same exercise session). Use a comprehensive exercise library with instructions, photos, videos, and muscles worked like on Exercise.com. Finish with a cool down and flexibility/stretching at the end (ten minutes). 
  3. Include the warm-up, cool down, or flexibility/stretching exercises in your routine, don’t skip out on them to save time. The warm-up should only take five to ten minutes and cool down and flexibility around ten minutes. Both are a very important part of your workout and very beneficial to health and well-being. Flexibility helps us move better during normal daily activities and functional movements, like reaching to grab something from a high shelf or getting in and out of our car. 
  4. Consider high-intensity interval training (HIIT) to save time on cardiovascular activities. Research supports the health benefits of HIIT, which usually take less time to complete when compared to steady-state intensity cardiovascular exercises. For example, spending 15-20 minutes doing intervals of vigorous effort with short rest periods has comparable health and cardiovascular benefits as 30 minutes of running on the treadmill at the same speed (Foster et al., 2015).
  5. Don’t forget about full-body cardiovascular and power exercises like burpees, jumping jacks, squat jumps, or jumping rope. They don’t take a lot of time, don’t take a lot of space or equipment, and get your heart rate up quickly. 
  6. Focus on multi-joint, compound, or combination activities in the weight room. Examples of multi-joint or compound exercises include squats, deadlifts, or kettlebell swings. Focus on combination exercises like bicep curls with a shoulder press or bench squat with a lateral raise. Body weight exercises like push-ups, lunges, planks, or wall sits are also time efficient and do not require any equipment.  
  7. Another tip for the weight room is to complete an upper body exercise, then while you are resting, complete a lower body exercise. This is what fitness professionals call a “superset” and it’s just when you alternate exercises with no rest in between. For example, do one set of bent over rows then immediately do one set of lunges. This allows the first group of muscles to rest while you are working out the second group. It is a very effective way to utilize your time. You are still allowing one group of muscles to rest while the other muscle group is active.
  8. One more tip for resistance training to keep your workout simple and straightforward. Two sets of ten repetitions is easy to remember, time efficient, and works both muscular strength and muscular endurance. 
  9. Consider taking a class where the workout is pre-designed for you, like a streaming fitness class, yoga class, spinning class, bootcamp, Camp Gladiator, OrangeTheory fitness, Crossfit, F45, or 9Round. All you have to do is show up, work out, then leave. 
  10. Find a certified personal trainer and let them know you want the most effective workout in the time you have available (30, 45, 60 minutes, etc) and let the professional design a great workout for you. Personal trainers have a wealth of experience designing exercise routines and can take the guesswork out of it for you to get a full-body workout in the time you have available. 
  11. Use a fitness wearable, like a Garmin, Apple watch, or Fitbit to track your calories and heart rate. Set a goal for your calories burned or minutes that your heart rate is in the cardio or peak heart rate zone. There are a lot of mobile apps available that can track calories burned and/or heart rate zones with your wearable device. Once you reach that goal, move on to your cool down and flexibility exercises to finish your workout. 
  12. Complete a circuit training routine with a friend. Find a workout plan online or on an app, or many fitness professionals also post routines on their social media. Take turns timing your exercises, or do them at the same time, and help push each other to the finish. 
  13. Design your workout playlist ahead of time or consider a mobile app that already has playlists ready to go, like Spotify or RockMyRun. This keeps you from stopping to change songs or playlists during your workout. You can just start it and let it play for your entire workout!
  14. Figure out the time of day when your energy levels are the highest and you feel the best working out. It might take some trial and error for a few weeks to determine this, but it will help prevent the sluggishness which might slow down your workout. 
  15. Get plenty of recovery and sleep. Recovery, rest, and sleep are the critical times when your body repairs itself from the effects of exercise, including rebuilding muscles, repairing tissues, and replenishing energy stores. Sleep and exercise have a reciprocal relationship, they both influence each other (Chennaoui, Arnal, Sauvet, & Léger, 2015). Adequate recovery and sleep ensures that you will be able to maximize your workouts and be at the top of your game!

References:

Chennaoui, M., Arnal, P. J., Sauvet, F., Léger, D. (2015). Sleep and exercise: A reciprocal issue? Sleep Medicine Reviews, 20, 59-72, https://doi.org/10.1016/j.smrv.2014.06.008.

Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., … Porcari, J. P. (2015). The effects of high intensity interval training vs steady state training on aerobic and anaerobic capacity. Journal of Sports Science & Medicine, 14(4), 747–755.

Melissa Morris is a professor by day and a part-time writer for Exercise.com. Melissa has a BS and MS in exercise science and an EdD in educational leadership. She teaches nutrition and applied kinesiology at the University of Tampa and has worked in health education, fitness, and nutrition for 15 years. In her free time, Melissa loves to workout at Orangetheory fitness and run 5K and 10K races.

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Fresh Spinach Salad

To save time and money with meal prep, we love simple green salads with chicken.  Often, we spice up our salads with veggies and fruits plus a homemade dressing, such as a strawberry balsamic vinaigrette!

The prep time and cook time for this lunch fit in with consolidating steps of meal prep perfectly.  Taking about 20 minutes to cook the chicken and 5 minutes of actually putting your lunch salads together.

  1. Handful of loosely packed fresh spinach placed in meal prep container
  2. Chilled, grilled or baked chicken portioned out to the specifications of your macronutrient guide
  3. 1 tbsp of extra virgin olive oil
  4. 1 tsp of balsamic vinegar
  5. 1/4 tsp of cracked black pepper
  6. Mixed veggies to taste and to the specifications of your macronutrient guide

Steps to prepare your lunches before your busy work week.

  1. Thaw and Grill chicken breast(about 1 pound) seasoned to taste.  Let chicken cool in refrigerator.  Slice thin.
  2. Grab one loosely packed handful of fresh spinach and place in meal prep container.  Easily swap out brown rice in the perfect portion called for in your macronutrient guide!
  3. Add thinly sliced chicken breast to meal prep container.
  4. Add assorted veggies, your choice.
  5. Store in fridge until the morning to grab and go, prepared for lunch ahead of your busy day!

Spinach Salad

Fast and Easy Egg Cups

The purpose of meal prep ahead of your busy week is to save you time AND money.  Adding this fast meal prep recipe will save you boatloads of each!  Once your ingredients are prepped, diced, sliced, mixed and placed in the oven, you are free to grill or saute your other meals for the upcoming week.

Egg Cups

To save time and money, prepare your breakfasts ahead of your busy week!

This simple to make meal-prep breakfast is a great way to make your morning routine quick and healthy!

Items needed:

  • 6 section (minimum) muffin tin, non-stick
  • 1 quart egg whites
  • 6 pack of eggs
  • Diced vegetables of your choice (peppers, onions, brussel sprouts, zucchini, etc.)
  • Spinach sliced
  • Cracked black pepper
  • Crushed red pepper

 

Instructions:

  • If not a non-stick pan, lightly grease tin with coconut oil.
  • Dice your choice of vegetables to smaller than bite-size portions
  • Divide veggies equally between each section of the muffin tin.
  • Crack one egg into each section of the muffin tin.
  • Pour the equivalent of two egg whites into each section of the muffin tin.
  • Sprinkle spinach over top of each section, crack black pepper and crushed red pepper to taste.
  • Bake at 325 degrees for 20-25 minutes or to desired consistency.  Eggs should be firm once fully cooked.
  • Remove from oven and quickly remove eggs, add your choice of protein (1/8 c.) and portion into containers for grab n go meals in the morning!

Egg Cups Finished