Click above for my appearance on "Live on Lakeside!" where I talk about these amazing top tips! :)
We all lead busy, hectic lives, and it often derails our best-laid plans to get back into an exercise routine. So, if want to get the most out of your workout in the time you have to do it; it must be effective and efficient. Here are the top 3 tips for exercising "smart":
1. Incorporate High Intensity Interval Training (HIIT) into your workouts.
Intervals of low/moderate and high intensity cardio
1 minute “bursts” of high intensity cardio drills, followed by a steady pace... another HIIT drill... steady pace, etc.
Push as hard as you can for one minute, You can do anything for one minute! You know you’ve pushed hard enough through the “talk test”- When you're done with the HIIT drill, you shouldn’t be able to have a normal conversation with someone without needing to catch your breath.
It is not only one of the most effective ways to train, but it is one of the SHORTEST.
HIIT workouts burn more calories in less time.
You burn more calories in 20 minutes doing HIIT than you do running on a treadmill at a steady state for an hour.
You burn calories for a long time AFTER you’ve finished working out. Research has shown that one session of HIIT can burn calories for 15 - 24 hours after exercise. So, even when you're relaxing and reading a book on the couch, you're still burning calories!
Find an example workout on the "Work It Out" tab above! It incorporates the next smart tip with HIIT drills. Totally amazing full body workout!
2. Use Dual-Movements for strength training
It’s your exercise "2 for 1 deal!"
Sure, you could do a set of squats and a set of biceps curls.... but, what if you combine the two and make it a dual-movement set??
Work multiple muscle groups at once, so you get the most out of your time!
Creates a cardio effect because you are incorporating your large muscle groups, in the legs and hips, in each exercise.
Example- a squat with a biceps curl. With arms at your sides, weights in both hands, do a traditional squat down as you do a biceps curl up with the weights. Return to start. It's that simple!
3. It’s all about Form
One reason people aren’t able to exercise is because of injury, which can often be prevented by using proper form.
Also, without proper form, you may not be working the muscles you’re trying to target.
Saving your knees- practice with paper plates
Proper lunge with plates- how to use them to practice form and targeting the correct muscle group--- see my video in the "Work it Out!" tab for instructions on how to use paper plates to not only perfect form, but get an amazing core and leg workout!