Have you ever been stumped by what to do with your time at the gym? It’s easy to stick to the same routine because it’s familiar, but mixing it up will give you the results you desire. Here are five exercises you should be doing to maximize results and time at the gym.
1. Kettlebells: If you’re looking for a full-body workout that will help build strength in your arms and legs, kettlebells are for you! Kettlebells are perfect for circuit training and can be performed just about anywhere. Don’t be intimidated by them; simply grip the handle with both hands and hang it between your legs while squatting. Swing the bell up using your legs, hips, and core muscles. The swing should stop once it is extended directly above your shoulder line. Try doing 30-second reps and see how you feel. We guarantee your heart will be pumping and your legs burning.
2. Planks: The plank is the best way gain overall core strength. Building up the muscles essential for any type of exercise because it aids in balance, stability, and form. Start in a forearm position with your arms aligned with your shoulders. Hold your body straight using your forearms and toes to keep you up, pulling your belly button up towards your spine. Hold for 60 seconds or as long as you can. For oblique work, try a side plank. Prop up on one forearm and stack your feet on top of each other. You should be in a slant from head to towe. For a modification, drop to one knee.
3. Burpees: Burpees are some of the hardest and best full-body exercises you can do. If you’re looking to burn big-time calories, this exercise is for you. Start in standing position. Bring your body down into a squat position and kick your legs out behind you, putting you in a plank position. Then, bring your legs back into your body and shoot yourself back into standing position. End with a jump straight up, reaching high over your head. Congratulations, you’ve just done one rep!
4. Intervals: Next time you jump on the treadmill or elliptical for your usual workout, try switching up your cardio intensity. By varying your intensity, you are maximizing your results. If your goal is to burn fat, then intervals should be a part of your routine. Intervals are extremely effective for transforming your overall cardio routine. By incorporating intense bursts of exercise with short recovery segments, intervals allow you to keep the workout intensity high while your body continues to burn fat, even when you’re done with your workout.
5. Squat with weights: Adding weights to your normal squat routine is the go-to way to build muscles, strengthen your core, and even speed up your metabolism. The legs are the largest muscle in the body, which means they burn they burn a ton of calories. You can either choose a traditional dumbbell or challenge yourself by picking up a medicine ball instead.