Experts agree that adults should get at least 30 minutes of exercise a day. Whether that be walking the dog, jogging or going to a gym, as long as your body is moving, you’re on the right track. However, for many people, even finding 30 minutes to exercise can be challenging between work obligations, taking care of kids or your house.
While you may be more inclined to go for a walk around the neighborhood after dinner or on your lunch break, some prefer to go to a gym or do a home workout. Many people don’t realize how much you can actually fit into a quick workout if you do it right. Make sure you’re following these simple steps to get the most out of a short workout.
Fuel Your Body
Whether you’re trying to get a better physique, build muscle, increase endurance or simply keep yourself healthy, fueling your body before and after a workout is imperative. If your goal is to build muscle, not eating right can be detrimental to your progress.
Not eating or eating the wrong thing before a workout can make it significantly harder to workout and you may need more recovery time.
If you’re fitness-oriented, you may drink protein shakes, which are a great option post-workout. There are many brands to choose from, but be sure to choose protein powders with high-quality ingredients.
High Impact Plant Protein ingredients, for example, help muscle development and promote nutrient absorption. Make sure to read the ingredients and benefits of any protein powder to make sure it’s right for you.
Quick workouts often equate to a more intense workout to get in the most benefits, which makes stretching even more important than normal.
Stretching helps to keep your muscles flexible. Flexibility in your muscles can increase range of motion and prevent injury. Before a workout, stretching will warm up your muscles and help them resist the impact you’re about to put on them.
After a workout, stretching will loosen your muscles and prevent tightness. Stretching can also signal to your body that it’s time to lower your heart rate and start the recovery process if you’ve had a particularly intense workout.
Even when you’re not working out, stretching has many benefits, such as improving posture and circulation and managing stress.
Do Compound Movements
If your workouts consist of strength training, compound movements are great for quick sessions.
They help you to get a full-body workout in a shorter amount of time and keep your heart rate up, which will burn more calories. However, they shouldn’t be done for every workout. It’s also important to do isolation movements to help muscle imbalance or improve weakness, especially after an injury.
Exercises like jump rope, chest presses, deadlifts, pushups, lunges and squats are all examples of compound movements.
HIIT, or high-intensity interval training, is designed to burn a lot of calories in a short amount of time, making it ideal for anyone who’s short on time. Some studies show HIIT is one of the best exercises for weight loss.
It is made up of short bursts of high-intensity exercises followed by periods of rest. The goal of HIIT is to utilize your rest breaks and give your all during the exercises.
Many fitness centers offer HIIT classes, but you can also find HIIT videos to follow along with on YouTube or even create your own depending on your preferences.
A workout doesn’t have to be long for it to be effective. By following simple steps and doing time-efficient techniques, you can make a big impact on your health in a short amount of time.