Get a Better Workout in Less Time!

This post is the sixth in BlogHer’s Inspiration to Fitness series.  To start from week one, click here.

I can't believe this is the second to last week of our Inspiration to Fitness challenge!  I hope that by now you are feeling stronger, healthier and have more energy throughout your day.  I hope you are also learning that a great workout doesn't have to take all day!

One of the biggest mistakes I see new exercisers make is working out for too long.  There is really no reason to be exercising for over an hour unless you are specifically training for something like a marathon or triathalon.  Even then, you wouldn't be training for that long every day.  The reality is, you can get a fantastic workout in under sixty minutes, and many times in less than thirty.

But you have to be focused!

Here are a few tips on getting the most out of your workout and your time.

Focus - One thing I see way too much of at the gym is a lack of focus.  Taking time between sets to check your iPhone for text messages or update your Facebook status will extend your workout and not in a good way.  Take a few minutes before starting your workout to get focused.  Think about what you are about to do and why you are doing it.  Leave behind everything that is not absolutely necessary for your workout.  If you are using your iPhone as an iPod, use it only for the music.  If you don't need it, leave it behind.

Focus.

Be prepared - Wandering around the gym trying to figure out what exercises you want to do will result in a longer than necessary workout with minimal results.  Come in prepared.  Write out your exercises (or memorize them) so that you can go from one thing to the next without interruption.  If you expect the gym will be busy, write down backup exercises in case the equipment you need is taken.

Use your entire body - Get better results faster by using your entire body in each exercise.  Instead of just doing a bicep curl, do a lunge into a bicep curl.  Instead of using a machine that pinpoints one part of the body, use your body as the machine to do mountain climbers or a deadlift into an overhead reach.  Using your entire body will not only maximize your workout time, but it will also increase your post-workout calorie burn.

Use proper form - Maintaining a neutral spine and a strong core will not only protect you from injury, but will also help you maximize the effectiveness of each exercise in a shorter amount of time.  When you use a cardio machine, make sure to stand up straight and use your entire body.  Don't rest your arms or lean forward on the machine.  Maximize your calorie burn by using proper form.

Vary the intensity - We talked about this last week.  You can get a better workout in 20 minutes of interval training than 30 minutes or even more of a low intensity steady-state training.  Challenge your body by varying the intensity of your workouts, and get better results in less time!

Workout in circuits - This is what we have been doing during this entire challenge, and that's because it works.  Circuit training is a technique that challenges the heart and muscles by performing back-to-back exercises without rest.  Choose 5 or 6 exercises that work the entire body and perform them in a row with no rest in between exercises.  Take 2 minutes to rest, then do the circuit again.  Perform 2-3 circuits, and you've had a fantastic workout!

Speaking of workouts, here are yours for this week:

Your 3 days of cardio will include 2 days of interval training and 1 day of steady-state training.

On the interval days, I want you to do this:

-5 minute warmup RPE of 3

-90 seconds RPE 5

-60 seconds RPE 7-8

-90 seconds RPE 5

-60 seconds RPE 7-8

-90 seconds RPE 5

-60 seconds RPE 7-8

-90 seconds RPE 5

-60 seconds RPE 7-8

-5 minutes cooldown RPE 3

On your steady-state day, I want you to do this:

-5 minute warmup at an RPE of 3

-20 minute workout at a moderate pace RPE 5-6

-5 minute cooldown at an RPE of 3

Your strength workout includes more plyometric training and some advanced moves.  If there are any moves that you feel uncomfortable doing, feel free to substitute one of the exercises from previous weeks.  Remember, you are to do 15 reps of each