Short for time but want to get the most from your gym visit? Don’t worry. We’ve been there, done that, and got the sweaty t-shirt! The good news is you don’t need to spend hours in the gym to see and feel the benefits. The NHS recommends at least 150 minutes of moderate-intensity activity each week, which neatly breaks down into five 30-minute sessions. The key is to make every minute count. So, here’s our quick guide to getting the most from quick workouts.
Plan your workouts
Have you ever spent so long choosing what to watch on Netflix that you fall asleep during the opening credits? (We’re guilty as charged). The same indecision can eat into your valuable gym time. That’s why it’s best to plan ahead and write down what you want to achieve on each visit. For example, Monday is leg day, Tuesday is time for class, Wednesday is cardio, etc. Heading to the gym with a concrete plan in mind helps ensure that everything you do during that session edges you closer to your overall goal.
Hit the weights
If even looking at dumbbells and barbells brings on a case of gymtimidation, this might persuade you to give them a go. Numerous studies have shown that weight training helps to keep your metabolism raised long after you stop training. As a result, your body may continue to burn fat for a whole day. So, a 30-minute weights session can bring 24 hours of calorie-burning benefits. To help ease you in and guide you on the correct form, check out our simple upper-body and lower-body workout plans.
Take a class
When you’re sticking to a tight schedule, classes are your new best friend. Simply pick a session from the timetable that suits your availability and join like-minded individuals for a structured session designed to push your limits. No matter what your goal is there’s an instructor-led 30-minute class for you ranging from Body Combat and Body Pump to Spin and Core.
Train with a friend
Arranging a gym session with a friend is a great way to stay accountable as you’re less likely to cancel your visit for fear of letting them down. But that’s not the only benefit of a workout buddy. If you’re at a similar fitness level, you’re more likely to push each other to do more, increase your intensity, and get more from the session.
Try something new
If you do the same thing every time you visit the gym you will probably a) get bored quickly and b) hit a plateau and stop seeing results. That’s why we recommend keeping your gym sessions varied – particularly during shorter sessions – so you can spend quality time trying different areas of the gym for the first time. Not only will this boost results but it will also supersize enjoyment levels. If you’re unsure of how to use equipment, feel free to ask one of the coaching team or check out the exercise tutorials in our Anytime WorkoutsTM app.
Feeling inspired to hit the gym? Then our work here is done. But we’ll leave you with one final bit of advice. Our guide to the best time to visit the gym.
