Time is always running away from us and fitting in exercise can be hard. So when time is short and you can do a quick workout, make sure you use these 5 steps to maximize your time.
- Hydrate – Keep your body fueled with water. Aim for 8-10 glasses of water throughout the day. When days are hot in the summer bump it up to 12-16 glasses. Your muscles need water to build strength. Being dehydrated also makes you feel more lethargic and sluggish.
- Music – Pick at least 1 song that you know will turn your mood from “I don’t feel like doing this right now” to “Let’s do this!”. If you’re fitting in your workout in the morning use your smart phone as an alarm and set your song to wake you up. If you’re exercising later in the day you can listen to the song during your warm up.
- Plan – Have a workout plan in place. It’s much easier to just dabble around and pretend to push yourself during a workout but if you show up with an action plan it will get the wheels moving.
- Reps vs Weights – There are many different ways to go about your workout but if you’re only able to put in 20 minutes I would recommend trying to raise your heart rate as the #1 goal. So skip the high weights with lots of rest because it usually requires more time to get good results. You can lower your weights and do more reps which keeps you moving more of those 20 minutes. If you’re like most people, you sit at a desk or computer for the most part of your day. Give you body what it needs during the workout…movement! High reps, low weights is my vote for a short workout. Add in some cardio between sets to really maximize your efforts like running sprints, hill climbs or rowing.
- Protein – Have a protein snack available after your workout. It doesn’t need to be a giant meal or huge protein shake. Think of it as a protein snack like peanut butter on celery or fruit with a boiled egg.
Keep these ideas in mind throughout the day and when time is on your side you can really benefit from any length of workout.