Not everyone has the time to spend hours at the gym everyday. That’s why we recommend full body workouts for people who can only make it to the gym a handful of times every week. Check out some of our favorite tips to having a great total body toning workout.
Tip #1: Write your workout down before you hit the gym.
Going to the gym without a workout plan is like going to the grocery store without a list. In the end, you’ll walk out of either situation doing what you were supposed to do – but a lot less efficiently. You don’t have to be a CrossFit guru to make up your own workout. All you need is a notebook or an app on your phone to jot down your plan. Not sure where to begin? Below are how our trainers develop full body workouts.
Method 1: Rotate through muscle groups
If you’ve ever taken a boot camp class, you’ll know that our personal trainers love circuit workouts. To keep things simple, we’ll say there’s 5 major muscle groups to workout: arms, abs, legs, back, and chest. Then create 2 different circuits, each circuit containing one move from each category. Here’s an example:
Method 2: Focus on compound movements
We’re all for multitasking. Compound exercises pack a punch because they work multiple muscle groups at once. Instead of rotating through a complete circuit, we suggest doing something called a superset. Essentially, you do two moves back-to-back without taking a break. An example would be doing 10 push-ups followed by 15 v-ups.
Tip #2: Get your blood flowing with cardio.
You stand in line for 5 minutes to order your morning latte; why not spend a few minutes to warm up before your workout? We understand that you’re in a rush to get in and out as fast as possible, but taking a few moments to get your blood flowing will prevent injury and lead to a better workout. When we say cardio, you don’t have to hop onto the treadmill and start sprinting. In fact, that would do more harm than good. Take 5 to 15 minutes to wake up your muscles before your full body workout. Some of our favorite warmups include:
- Walking uphill on a treadmill
- Jump roping
- Dynamic stretching
Tip #3: Customize your workout with a personal trainer.
Do you want to get the most out of your time at the gym? Consider scheduling a session or two with a personal trainer. They’ll help customize workouts to your personal fitness level, allowing you to achieve your goals faster. Think of a personal trainer like a custom made outfit. Personal trainers help you look great and feel more confident than an “off-the-rack” outfit. Don’t think you can afford personal training? Think again. Boost Fitness offers some of the most affordable personal training packages in Massachusetts. Not to mention all members get a complimentary personal training session.
Tip #4: Cool down before you hit the road.
#LegDay. #NoDaysOff. If you’ve ever browsed anything fitness-related on social media, we’re sure you’ve run into phrases like these. Keep in mind that there are two different kinds of people in the world: those who workout to live, and those who live to workout. If you have a lot of spare time and love exercising, absolutely book every Saturday morning for leg day. But if you’re like most people, you want to be in and out of the gym as fast as possible. Gym fanatics train different muscle groups each workout to let others recover. Total body toning is a different story because you’re working everything. That means you need to take extra precautions when it comes to recovery.
Imagine you’re driving on the highway and you have to slam on your breaks. Going from 65 to 0 in a few seconds is not good for your car. Now imagine you’re running and your 3 miles are up. Most people press “stop,” grab their stuff and go home. Challenge yourself to walk for a few minutes longer. We promise that taking just 5 minutes to lower your heart rate will prevent soreness and lower your chance of injury.
Stretching is so important no matter what your fitness goals are. Regular stretching not only increases flexibility, but also help your muscles recover faster (as in, you’ll feel so much better the next day).
If you’re extremely sore from your last workout, take a day off. That doesn’t mean you have to sit on the couch. Active rest days may include a yoga class or a family hike.
Craving more workout tips? Check out these recent blogs:
- 5 MUST-DO’S FOR YOUR KILLER CORE WORKOUT ROUTINE
- STRENGTH TRAINING 101: HOW TO DO SQUATS
- WANT ABS? 7 PILATES POSES YOU NEED TO MASTER