Whether you don’t have time to workout, or you have a million places you’d rather be than the gym, it’s possible to get an effective workout in less than an hour. Are you ready to take our 45-minute workout challenge?
Quick tips before you get started on our workout challenge…
Do you want to get in and out of the gym as fast as possible? You’ll only start to see changes in your body once you alter your behavior.
1. Put your phone on silent.
Listening to tunes may encourage you to run faster, but texting and social media can make your workout last way longer than it has to be.
2. Come with a plan, and stick with it.
Trust us – you’re not going to feel like squatting when the mood strikes. Instead of feeling your way through your workout, write a few moves down before you strap into your sneakers.
3. Cut down your rest between sets.
If you don’t need to take a break at all between dumbbell curls, you’re not using heavy enough weights. If you’re trying to get in and out of the gym, stop checking yourself out in the mirror or strolling to the water fountain. Shave down your 30 seconds of rest down to 15 or 20. You’ll keep your heart rate up, and challenge your muscles even more.
4. Go to the gym when it’s not busy.
You wouldn’t go to Market Basket on a Sunday at noon, would you? No. Because what should be a quick trip turns into hours because the aisles are packed, and the checkout lines are long. Same with the gym. Working out at peak hours means waiting for equipment or even space for your workout.
5. Take the time to truly understand what you’re doing.
Yes, form is important, but that’s not why we’re saying to pay attention to your exercises. Do you know what muscles you’re working when doing a squat? It’s not just your glutes. Breaking down the exercise into muscle movements may be surprisingly helpful. You’ll have a better time planning leg day, and learn the difference between your triceps and biceps.
6. Repetition is not your friend.
Albert Einstein once said, “Insanity is doing the same thing over and over again and expecting different results.” Now that you’ve learned which muscles you’re using when, have you noticed a pattern? Did you realize that you’re duplicating efforts throughout your workout. For example, the chest press machine works the same exact muscles as the push-ups you do later on your routine.
7. Don’t forget to warm up.
Trust us – your muscles will thank you in the long run. Warming up prevents injuries and helps you have a better workout.
How to create an effective workout in under 45 minutes
Do you have your paper and pencils ready (or maybe your favorite fitness app)? Here’s how you get in and out of the gym as quickly as you can.
High intensity interval training
If you truly are crunched for time, HIIT workouts are the best way to go. Check out our 5-minute guide to getting the most out of your cardio workout.
You’d be amazed how much you can do if you have a set time and exercises you need to do before you call it a night. Circuit training is repeating the same series of exercises over and over again. Our personal trainers love playing with different circuits. To build your own, here’s what you need to do.
- Warm up with light cardio or foam rolling.
- Select between 5 to 8 different exercises.
- Repeat the exercises for…
- 10-20 reps OR
- 30-60 seconds before moving on to the next move
- Once you’ve went through the circuit once…
- Repeat as many times as you can until your 45 minutes is up
- Repeat 3 to 5 more times before heading home
Supersets will have you walking out of the gym feeling like a superhero. Why? Because you’re switching between two exercises with little to no rest in between. Talk about activating beast mode! You can either do two complimentary moves together (aka engaging the same muscle group), or two that work completely different muscles. Some of our favorites include:
- Weighted squats to deadlifts
- Dumbbell rear delt flyes to dumbbell rows
- Bicep curls to overhead presses
- Donkey kicks to fire hydrants
- Dumbbell chest press to dumbbell flies