How To Get The Most Out Of Your Workout

1. Do High Intensity Cardio, Try Intervals

bike intervals

Interval training will help you get the most out of your workout because you burn more calories, increase cardio vascular activity (improving the way your body gets oxygen to your muscles), increase tolerance to lactic acid buildup, and GET FASTER. According to the American College of Sports Medicine more calories are burned in short, high intensity exercises. High intensity is better than long drooling slow endurance workouts because you burn more and you get leaner faster!

Try doing intervals on the treadmill, elliptical, bike, or stair master. If you have bad knees, try the elliptical instead of the treadmill because it is less impact on your body. Also most elliptical machines have an interval preset already (just press and go). If you’re creating your own, first start with a 2 minute warmup. Then either 90 seconds or one minute of high intensity sprints followed by 90 seconds or one minute of moderate intensity physical activity. Do this for 20-30 minutes.

 

2. Do High Intensity Strength Training

high intensity weight exercise

High intensity strength training will help you increase your calorie burn, confidence and body image. To get the most out of your workout, ditch the free weights and try using your own body weight as resistance. Tighten your booty, thighs, and arms with explosive plyometric moves. Try exercises like box jumps, pushups, and squat jumps in a circuit 3-4 times a week. Choose two to three upper body plyo exercises and two to three lower body plyo exercises and do each for thirty seconds. Do not rest until you do all of the exercises and complete one set.

After you run through all of the exercises, rest for one-two minutes and repeat the circuit 3-4 times. These exercises will challenge your body like never before. Just make sure you listen to your body. If you feel aches or pains or sore muscles during the circuit, then rest if you need to. After this workout, you will feel unbelievable and your body will benefit from its results from the inside out!