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Overview
Racing through your workout for the sake of speed can increase your risk of injury. But there ARE some time-saving tricks that can do double duty: They get you out of the gym faster and give you better results. By adding increased intensity and minimizing recovery time, you push up excess post oxygen consumption (EPOC), says Neal Pire, MS, CSCS, FACSM, founder of Inspire Training Systems, N.J., and author of "Plyometrics for Athletes At All Levels." This means your body continues to burn excess calories long after you're done with your workout. Try these 10 proven techniques to save time and boost results!
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1. Pyramid Training
Pyramid training saves you time by exhausting a muscle group in one set, instead of performing a set, resting and repeating. It's also one of the most basic, safe and effective training modalities, says Scott Keppel, founder of Scott's Training Systems, Chandler, Ariz. In pyramid training, you start with a lighter weight and higher reps, then begin adding weight and decreasing the reps with each set. He recommends choosing weights accordingly to the number of reps that are being performed. The weight for 20 reps will be considerably lower than the weight for six reps. Increase the weight as the sets progress. An increase of five to 15 percent is ideal as the reps decrease. Always start off with lighter weight and higher reps.
Image Credit: Getty Images
1 of 11
Overview
Racing through your workout for the sake of speed can increase your risk of injury. But there ARE some time-saving tricks that can do double duty: They get you out of the gym faster and give you better results. By adding increased intensity and minimizing recovery time, you push up excess post oxygen consumption (EPOC), says Neal Pire, MS, CSCS, FACSM, founder of Inspire Training Systems, N.J., and author of "Plyometrics for Athletes At All Levels." This means your body continues to burn excess calories long after you're done with your workout. Try these 10 proven techniques to save time and boost results!
Image Credit: WavebreakMediaMicro/AdobeStock
Overview
Racing through your workout for the sake of speed can increase your risk of injury. But there ARE some time-saving tricks that can do double duty: They get you out of the gym faster and give you better results. By adding increased intensity and minimizing recovery time, you push up excess post oxygen consumption (EPOC), says Neal Pire, MS, CSCS, FACSM, founder of Inspire Training Systems, N.J., and author of “Plyometrics for Athletes At All Levels.” This means your body continues to burn excess calories long after you’re done with your workout. Try these 10 proven techniques to save time and boost results!
Image Credit: WavebreakMediaMicro/AdobeStock
2 of 11
1. Pyramid Training
Pyramid training saves you time by exhausting a muscle group in one set, instead of performing a set, resting and repeating. It's also one of the most basic, safe and effective training modalities, says Scott Keppel, founder of Scott's Training Systems, Chandler, Ariz. In pyramid training, you start with a lighter weight and higher reps, then begin adding weight and decreasing the reps with each set. He recommends choosing weights accordingly to the number of reps that are being performed. The weight for 20 reps will be considerably lower than the weight for six reps. Increase the weight as the sets progress. An increase of five to 15 percent is ideal as the reps decrease. Always start off with lighter weight and higher reps.
Image Credit: Getty Images
1. Pyramid Training
Pyramid training saves you time by exhausting a muscle group in one set, instead of performing a set, resting and repeating. It’s also one of the most basic, safe and effective training modalities, says Scott Keppel, founder of Scott’s Training Systems, Chandler, Ariz. In pyramid training, you start with a lighter weight and higher reps, then begin adding weight and decreasing the reps with each set. He recommends choosing weights accordingly to the number of reps that are being performed. The weight for 20 reps will be considerably lower than the weight for six reps. Increase the weight as the sets progress. An increase of five to 15 percent is ideal as the reps decrease. Always start off with lighter weight and higher reps.
Image Credit: Getty Images
2. Tabata
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3. Interval Cardio
4. Mix Cardio and Weights
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5. Drop Sets
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6. Add Plyometrics
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7. Super Sets
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8. Compound Sets
9. Giant Sets
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10. Combine Two Moves Into One
