A new study shows that you can build strength in less than 15 minutes a day
With a lack of available time during the day, the best option to get your workout in may be to us express weight training.
People often go to the gym without motivation, not knowing what to lift, how to lift, or what they should be doing.
There is some good news for you who don’t have the willpower or the time to consistently make it through a one hour workout. An awesome new study shows how much time you actually need to get in a good quality workout, and with time to spare.
This study shows you only need 13 minutes to improve your body and get the benefits of a full workout. You just need to be efficient with how you go about it. You can essentially combine working out harder with working out smarter.
Complete your express training workout with these 6 steps:
Step 1: Lift Heavier
If your goal is strength, lift at a weight where you can achieve 8 reps max. You can step this by increasing weight slowly, doing 6 reps, 4 reps, then 2 reps.
Step 2: Lift to Failure
If your goal is muscle size, lift until your muscles can’t do another rep. You need to challenge your muscles to make them grow and achieve muscle hypertrophy. Choose a weight where you hit your max reps around the 10-14 mark. Push yourself, but always do it safely and with good form.
Step 3: Do Compound Movement Lifts
Stop isolating one muscle at a time. This is one of the least efficient ways to get your workout in. Compound movements such as “squat to shoulder press” or “push-up jacks” work multiple muscle groups at once, literally cutting your workout time in half.
Step 4: Stop Lollygagging
Do you like to walk around, twiddle your thumbs, or check out recent Facebook posts between sets because you’re supposed to rest for 60 seconds between sets? Well stop!!
The only thing that needs to rest between sets is that muscle group. So instead of standing around waiting for your muscles to recover before you do another set, switch muscle groups and keep going! This not only saves you loads of time but is going to give you a cardio effect to your workout that helps you scorch those extra calories.
Step 5: Bring a Water Bottle
You need to have your water bottle at your side your entire workout, so instead of wandering over to the water fountain between sets (60 sec. or more), you can grab a quick drink between sets (10 sec).
Step 6: Get All Your Weights Ready Before hand
There’s nothing worse than having to wander from area to area, racking and re-racking weights, when you could just gather everything in one spot, have it ready and go through your workout without having to contend with everyone else in the gym over space and weights.
If you stay true to these 6 steps, you will maximize your time, your workout, your strength gains, and your fat losses in a time constricted world.
Summary: In a Hurry? Try Express Weight Training
Express weight training is the only option for most of us in a time constrained world. It beats the heck out of doing a 1-2 hour workout. If you’re efficient and smart about how you set up your workout, you should have no problem getting the entire thing done in 15 minutes. The problem is, people don’t go to the gym with a game plan. They wander around making their workout up as they go. Don’t be that person. Know what you are going to do before you begin. Get things ready and organized and crush your workout.
Do you often find yourself wandering around the gym not knowing where to start and wasting the little time that you have? Let me know below!