{"id":13921,"date":"2022-11-13T10:53:00","date_gmt":"2022-11-13T15:53:00","guid":{"rendered":"https:\/\/blog.classpass.com\/?p=13921"},"modified":"2023-11-07T10:57:15","modified_gmt":"2023-11-07T15:57:15","slug":"effective-workouts","status":"publish","type":"post","link":"https:\/\/blog.classpass.com\/effective-workouts\/","title":{"rendered":"How to Have a Quick and Efficient Workout"},"content":{"rendered":"\n

Want to sign up for gym time, but not sure how to make it work for you? Here’s how.<\/strong><\/em><\/p>\n\n\n\n

Whether you need a break from the barrage of inspirational mantras your cycling instructor calls out or just want to design your own workout playlist,a change in your normal class routine is a good thing. Adding some gym time to your schedule is one great way to mix up your workouts, but stepping back into a large, crowded gym can be a bit overwhelming, especially if you’re accustomed to a smaller, personalized class experience. <\/span><\/p>\n\n\n\n

How to have a quick workout<\/h1>\n\n\n\n

Where should you start? What is proper gym etiquette? How can you get a full-body workout, shower and change all during your lunch hour? Don\u2019t sweat it (or do)! Here are a few ways to maximize your time at the gym from the moment you walk in the door.<\/span><\/p>\n\n\n\n

Come with a plan<\/strong><\/h3>\n\n\n\n

Walking into an open gym space without a goal in mind for your workout is like walking into the supermarket without a shopping list. For the latter, chances are, you\u2019ll spend far too much time walking up and down the aisles browsing food you don\u2019t really want rather than efficiently shopping for the items you need.<\/p>\n\n\n\n

Before heading to the gym, write up a short workout plan for yourself. You can even borrow moves and exercises you\u2019ve learned to love from some of your favorite classes. Once you’ve created your plan, don\u2019t stray from it!<\/p>\n\n\n\n

Multitask<\/strong><\/h3>\n\n\n\n

Maybe not to a level as intense as SpongeBob here, but in gym-speak, superset your exercises. What is a superset? The back-to-back performance of two separate exercises without resting in between. The key to performing a successful and safe superset is choosing two exercises that work opposing muscle groups; think push and pull. For example, if you were planning an upper-body workout, you could superset a row exercise with a press exercise. Try this quick upper-body superset during your next gym session: <\/span><\/p>\n\n\n\n

1-<\/strong> Dumbbell bench press\/Lat pull-down
<\/span>2-<\/strong> Standing dumbbell shoulder press\/Seated cable row
<\/span>3-<\/strong> Push-up\/Pull-up <\/span><\/p>\n\n\n\n

Wear headphones<\/strong><\/h3>\n\n\n\n

You might have all the right intentions at the gym, but there will always be other gym goers who forget that gym-time is not happy hour. Politely put up your do not disturb sign, and stay focused on your workout by popping in your earbuds and jamming out to your favorite tunes. Check out the ClassPass <\/span>Spotify<\/span><\/a> page for some killer workout playlists. <\/span><\/p>\n\n\n\n

Do your cardio between sets<\/strong><\/h3>\n\n\n\n

Maximize your time and keep your heart rate elevated by doing your cardio in the middle of your workout. Drop those dumbbells, and hustle over to the nearest treadmill and bang out five to seven minutes of speed work. Or if you prefer plyometrics, hit the floor for some burpees and squat jumps. Try one of these quick cardio sessions between your supersets: <\/span><\/p>\n\n\n\n

Treadmill HIIT<\/strong>: 
<\/span>1-<\/strong> Warm up by jogging at a comfortable pace for 90 seconds at 1.0 incline
<\/span>2-<\/strong> Sprint for 45 seconds at 1.0 incline
<\/span>3-<\/strong> Recover by jogging at a comfortable pace for 90 seconds at 1.0 incline
<\/span>4-<\/strong> Sprint for 30 second at 7.0 incline
<\/span>5-<\/strong>Recover by jogging at a comfortable pace for 60 seconds at 1.0 incline
<\/span>6- <\/strong>Maximum effort sprint for 30 seconds at 1.0 incline
<\/span>7-<\/strong> Cool down by walking for 60 seconds at 1.0 incline 
Total time 6 minutes 45 seconds <\/strong><\/em><\/span><\/p>\n\n\n\n

Burpee Waterfall Ladder<\/strong>: <\/span>
<\/span><\/em>1-<\/strong> 10 burpees followed by 10 mountain climbers
<\/span>2-<\/strong> 9 burpees followed by 9 squat jumps
<\/span>3-<\/strong> 8 burpees followed by 8 mountain climbers
<\/span>4-<\/strong> 7 burpees followed by 7 squat jumps
5-<\/strong>  6 burpees followed by 6 mountain climbers
6-<\/strong> 5 burpees followed by 5 squat jumps
7-<\/strong> 4 burpees followed by 4 mountain climbers
8-<\/strong> 3 burpees followed by 3 squat jumps
9-<\/strong> 2 burpees followed by 2 mountain climbers
10-<\/strong> 1 burpee followed by 1 mountain climber
11-<\/strong> Rest!<\/span><\/p>\n\n\n\n

Bring a water bottle<\/strong><\/h3>\n\n\n\n

This one might sound silly, but those walks back and forth between the water fountain and your workout station tack on unnecessary seconds. Worse, you might return to your bench or machine and find that another gym-goer has taken up residence! Bring your own bottle of water and take a quick sip between sets while resting at your station. <\/span><\/p>\n\n\n\n

Skip the shower<\/strong><\/h3>\n\n\n\n

Unless you find yourself drenched in sweat head to toe, chances are you can get away with skipping the shower line and just changing your clothes and heading back to the office. Just make sure to practice proper hygiene and use a post-workout wipe such as <\/span>these<\/span><\/a> from Mio.<\/span><\/p>\n\n\n\n

The benefits of quick and efficient workouts<\/h2>\n\n\n\n

I\u2019ve been a loyal attendee at <\/span>Uplift Studios<\/span><\/a>, a New York fitness studio for women, for the last two years. Earlier this year, they announced that they were shortening classes from their usual 55 minutes to 45 minutes. Their reasoning? It\u2019s more efficient. As someone who\u2019s been trained to think quantity trumps quality (TBT to the annual fitness tests in gym class), I found this new style of fitness to be contradictory and just straight-up confusing\u2026 until I looked at the facts.<\/span><\/p>\n\n\n\n

Looking at the facts<\/strong><\/h3>\n\n\n\n

When you go to longer classes, it\u2019s inevitable that there will be a lull every now and again so that you can catch your breath. When you\u2019re short on time, those moments are few and far between. <\/span>Studies<\/span><\/a> show that short bursts of activity (think a 1-mile sprint or an entire song of burpees) can actually be more effective than a longer workout. <\/span><\/p>\n\n\n\n

HIIT (High-Intensity Interval Training) classes are the most popular example. In this type of class (Uplifts Power class is my personal favorite!), you burn more calories and fat in a shorter amount of time because you\u2019re moving <\/span>constantly<\/span><\/i>. But the calories continue to burn even after you leave class because your body is in hyper-drive and coming down from hitting maximum capabilities. Other benefits include increased endurance, increased metabolism, and faster results.<\/span><\/p>\n\n\n\n

Accommodating busy schedules<\/strong><\/h3>\n\n\n\n

As we live busier (and fuller) lives, it\u2019s important for studios to align with our lifestyles. If shaving off 10, maybe 15 minutes of class, means you\u2019ll view working out as something you can squeeze into your schedule, that\u2019s not so bad. Plus, when you have less time, you\u2019ll likely be more motivated to push yourself because it\u2019s way easier to get through a minute of weighted squats when you know class is almost over.<\/span><\/p>\n\n\n\n

And if we\u2019re being honest, any exercise \u2014 whether it\u2019s a 10-minute yoga sequence at home or a full-on Tabata class \u2014 is better than nothing.<\/span><\/p>\n\n\n\n

These ClassPass studios are known for short (but seriously effective) classes:<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Want to sign up for gym time, but not sure how to make it work for you? Here’s how. Whether you need a break from the barrage of inspirational mantras your cycling instructor calls out or just want to design your own workout playlist,a change in your normal class routine is a good thing. Adding some gym time […]<\/p>\n","protected":false},"author":23469,"featured_media":14180,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[583],"tags":[],"class_list":["post-13921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips-class-recommendations-and-more"],"acf":[],"yoast_head":"\nHow to Have a Quick and Efficient Workout - ClassPass Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.classpass.com\/effective-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Have a Quick and Efficient Workout - ClassPass Blog\" \/>\n<meta property=\"og:description\" content=\"Want to sign up for gym time, but not sure how to make it work for you? 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