You don’t want to spend long hours in the gym, but you want to get stronger, fitter, leaner and look better. It’s possible that you’re not getting the most out of your exercise time.

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If you maximize your workouts, you can get a really good workout in 30 minutes and do it just a few times a week.

Disclaimer:– First and foremost, I am not a qualified trainer. These are tips I’ve seen elsewhere and what has worked for me. Second, before starting any new exercise regimen, consult your doctor. This plan is pretty rigorous, so if you have heart disease or any illness that can be affected by strenuous exercise, you should definitely avoid doing it until you see a doctor.

Whether you’ve been tested or not, it’s important to start an exercise program slowly so your body has time to adapt, otherwise you’ll risk burnout or injury.

Don’t jump into this program right away; it’s for people who have exercised before but want to see better results quickly and spend less time doing it. Here’s how you can do it.

1. Limit your workouts to 30-40 minutes.

Although some people who want to get the most out of their workouts spend a lot of time in the gym, the truth is that after 30 or 40 minutes the effect fades. To exercise for that long, you have to reduce the intensity of your activity, which means you are exercising for too long. It is best to exercise at a higher intensity for a shorter period of time.

2. High-intensity workouts.

If you’re new to fitness, you should start slowly. For example, if you’re jogging or cycling, spend at least a month building up your endurance before moving on to more strenuous activities. This means walking at a pace that allows you to carry on a conversation without getting out of breath. However, once you’ve built up a base of endurance, increase the intensity to maximize the workout’s effectiveness.

3. Protein

Many people fail to consume enough protein to repair their muscles. If you don’t do this, you will get very little benefit from your workout, as both aerobic and strength exercises require protein to build muscle. I recommend whey or soy protein shakes.

Water

Stay hydrated throughout the day. It takes a few hours for your body to absorb water, so you can’t drink water right before you exercise. Make it a habit to drink water throughout the day.

5. Carbs

Although the low-carb trend may suggest otherwise, carbohydrates remain our body’s primary source of fuel. If you do an intense workout, you’ll need carbohydrates or you won’t have enough energy. If you make a shake, make sure it includes carbs – a banana is an excellent source of the low-fiber/high-glycemic carbohydrates you need for activity.

6. Shake before and after workout

It is ideal to have a protein/carb smoothie shortly before and after your workout. Taking it before a workout increases the flow of amino acids to your muscles, providing them with the necessary building blocks. After exercise, this drink promotes muscle growth. Also, 60-90 minutes after a workout, have a small protein/carb meal – a meal replacement snack will suffice.

Slow lifting

Many people tighten their muscles slowly, then release them quickly. However, if you lift slowly in both directions, you will be able to maximize each movement. Lift and lower for 5 seconds in each direction.

8.Heavier weight

When beginning, it’s ideal to start with lighter weights so you can focus on proper form. However, once you’ve mastered your technique, you should lift the heaviest weight possible while maintaining proper form. Don’t sacrifice form for more weight; it’s inefficient. However, using heavier weights with proper form can lead to better gains in a shorter amount of time. Heavy weights aren’t just for people who want to bulk up, that’s a widespread misconception.

The ideal workout plan

If you consider all of these suggestions, the best approach is to do 2-3 days of high-intensity strength training followed by 2-3 days of high-intensity cardio training. You can get by with four days of high-intensity workouts.

High-intensity strength training will involve 30-40 minutes of circuit training, with no or very little break between exercises within a circuit, and if you complete more than one circuit, little rest between them. Circuits should train your entire body, including complex movements like squats, deadlifts, pullups, and good mornings, as well as core exercises performed standing up or on a Swiss ball. You should use heavy weights, one set for each exercise, and perform them slowly (5 seconds up, 5 seconds down) and until exhausted, taking care to maintain proper form the entire time.

You should have a protein/carb smoothie before and after your workout, as well as a small protein/carb meal within 60-90 minutes. Water is also essential for both types of exercise.

High-intensity cardio is something you’ll love doing. You’ll do interval training at a pace you can’t talk to, taking short breaks in between. Some workouts will include hills.

Remember, these intense workouts are not for beginners. Before doing high-intensity cardio, you should build up your stamina and start with lower weights, emphasizing proper form.