We all want to make our workouts more effective and efficient. Thankfully, PJ Stahl, Elite Fitness Expert, Television Personality and Personal Trainer (and the personal trainer on the new season of Ruby on Style Network) is here with his secrets to fitness in a jiffy!
FULL-BODY EXERCISES. Rather than doing an exercise that targets only one muscle group, try adding in some full-body exercises that will get you better results in a more time-efficient workout. For example, try adding an upper body exercise to a lower body exercise you’re already doing.
Try Arm Dumbbell Squat + Shoulder Press: Start holding the dumbbells at your shoulders, with your feet shoulder width part. Perform a squat. Then, as you stand, press both dumbbells overhead. Perform 3 sets of 15 reps and your legs and arms will be feeling the burn.
CARDIOVASCULAR INTERVAL TRAINING. Replace your 30-60 minute cardio sessions with short 15 minute intense intervals. Increasing the intensity of your cardio workout will put a larger strain on the energy systems used during your workout and will force your body to use stored energy (carbohydrates and fats) in a shorter period of time.
Try Treadmill Hill Intervals: Set the treadmill at your fastest running speed possible with a matching incline percentage (example: 6.5 mph and 6.5% incline). Make sure you feel comfortable with the speed and incline before you start the workout. Star with 40 seconds of running, followed by 20 seconds off the treadmill to recover (jump onto the side bars of the treadmill). Repeat this 15 times for a workout that will have you in and out of the gym in no time!
REPLACE REST WITH ABS. Let’s be honest, it’s easy to spend 15-20 minutes at the beginning of a workout doing abs or waiting until the end and then skipping out entirely, but no more! During your next workout, between every exercise, perform 20 reps of your favorite abdominal exercises. Make sure you are taking deep breaths for recovery of the muscle group you just worked, but now you will get lots of reps of abs into your workout without adding any time! Just remember to keep it simple. You are going to be performing a lot of repetitions, so basic abdominal exercises are perfect for this new ab-tastic workout!
Try A Basic Crunch: Start lying on your back with your knees bent, your feet flat on the floor and hands placed gently behind the ears (without pulling on the head or neck). Keeping the chin away from the chest and the elbows as wide as possible, crunch the upper body up as you breathe out and tighten the abdominals as much as possible. Think about pulling the ribs down towards the hip bones.
Try A Reverse Crunch: Start lying on your back with your knees bent, feet flat on the floor and hands under your glutes for back support. Keeping the chin away from the chest and the upper body crunched up so the abdominals are tight and activated, slowly extend the legs in and out, straightening and bending the knees. As you tuck the knees towards the chest breath out and focus on tightening the lower abdominals. Think about pulling the hip bones towards the ribs.