While it would be amazing to be able to fully take as much time as you need at the gym, it is not a luxury that everyone can afford. Time savers can be life savers. Creating different gym workouts that hits all the major muscle groups in an efficient way is extremely important. My work schedule is quite sporadic which doesn’t give me an opportunity to set up a consistent workout regime. The gym workout I needed had to be under an hour. It might take you a little bit to figure out what works for you, but here is the best gym workout that I have come up with and it works extremely well for me.
I start and end with 15 minutes of cardio exercise. Usually I begin with the stair climber and end with the elliptical machine or treadmill. Once my heart is beating at a good BPM, I’ll begin my workout. The key is to keep that momentum going through the entire 30 minute workout section. Get from machine to machine as fast as possible and if you have to wait for a machine, do some jumping jacks or squats to keep your heart beating and your body burning calories.
Focus on 10 varying gym machines. Do as many reps as you can in two minutes and then get to your next machine and set it to your desired weight in under a minute. Keep this pace up and you are guaranteed to keep your pulse pounding and get a lot done in a small amount of time.
The ten machines that I usually use during my gym workout are:
- Leg Press
- Chest Press
- Abdominal Crunch
- Shoulder Press
- Leg Extension
- Bicep Curl
- Lat Pulldown
- Leg Curl
- Tricep Press
- Back Row
The order can vary based on availability of machines, but try to use alternating muscle groups to rest one while you are working out the next one.
For my final cardio session, I really like the treadmill. My whole body is feeling a bit tired and it feels surprisingly amazing to push it a bit further by doing some sprints on the treadmill and then taking the last few minutes of my workout to slow down to a stroll and let my heart rate return to normal. If you are looking for gym workouts to lose weight, you will need to find time for more cardio activities to burn more calories.
With a workout like this that uses nearly every muscle in your body, it is extremely important to take a day off between workouts to allow your body to recoup. While this gym workout is effective, it may not necessarily give you huge muscles, but it will help you to keep toned and fit. Millions of people neglect their health because they feel like they don’t have the time. This gym workout requires three hours a week! Everyone has three hours a week to spare.
To get the most out of your workout and to be as effective as possible, it is a good idea to consult with a trainer. Many gyms will have trainers that can assist you in so many ways: teaching proper form, introducing new exercises, pushing you to your limit, etc. If the cost of paying for a trainer for each of your gym worries you, consider hiring the trainer once a week or at least for a few sessions in the beginning. If you are looking for some gym workout plan advice, check out Beat The Gym: Personal Trainer Secrets Without The Personal Trainer. Good luck and be safe!