Correct me if I’m wrong, but these days everyone is about maximising their time and efficiency. So if I were to tell you there are a few ways to get more out of your workout to increase your fitness levels and weight loss ability - I’m sure you would be keen to find out more! Are you ready to take your workout to the next level?
How many times have you finished your set of BBG circuit at the gym and then picked up your phone, messaged a friend, checked your social pages or a combination of the above? I’m sure, we are ALL guilty of this at one point or another!
While you may be taking a much needed rest from your workout, generally the amount of time spent resting will be much larger when you allow those distractions to creep in. Not only can this be a massive time waster, but it also means that your attention is scattered and you might not be giving your all.
Depending on how you like to train, a typical workout will last 30-60 minutes. If you think about it, this is such a small amount of time and I’m sure you can last without checking your social media or replying to those non urgent texts. An easy way to ignore these unwanted distractions is to switch your phone to silent or “Do Not Disturb” and make your workout your priority. 100% focus can make ALL the difference when it comes to an okay workout and a great one!
Put Together An Epic Playlist
To me, there is NOTHING worse than working out in complete silence!
One of my biggest tips is to put together a decent playlist. This can literally make or break your motivation levels in your workout, especially if you are completing a tough circuit.
Make sure that you pick songs with a tempo appropriate for the type of training that you’re going to do. For example, when I’m doing one of the resistance sessions from my Sweat with Kayla app, then I’ll listen to upbeat songs that are going to inspire me to push through those tough circuits! You can find my Sweat With Kayla Spotify Playlist here: https://open.spotify.com/user/kayla_itsines/playlist/6n3rgzWGNBTOUQEPZAHfyQ
As well as helping you get through a tough workout, having music playing may also help you ignore distractions. You know the ones I’m talking about - the two girls having telling each other their life stories or the noisy weightlifters grunting like there is no tomorrow.
Use Active Rest Breaks
If you want more “bang for your buck” with your workouts, try swapping your passive rest breaks (such as sitting down) for active ones. Some of my favourite examples include skipping or holding a plank. Doing this can help keep your heart rate elevated and increase the number of calories burned during your workout.
In saying that, remember to have a sip of water and take a few big breaths if needed. If you are really struggling, don’t feel bad about using your rest time for rest. Just make sure to keep it quick and stay off that phone!
Try Using Ankle Weights
If you’re in a scenario when you don’t have access to lots of equipment and are wanting to add a little bit of extra intensity to your workout, try incorporating using ankle weights! You’ll be surprised how much harder your body has to work when you add a small amount of resistance. They are also a fun way to add resistance at home, without needing to buy bulky weights that take up heaps of room.
You can purchase my ankle weights here.
Train With A Friend
Training with a friend, especially someone who is of similar fitness level, can give you that little bit of extra motivation. There’s nothing like a bit of a healthy competition, but alternatively they can also help to keep you accountable. Finding someone who is as serious about their health goals as you are will mean that they can push you when you are feeling weak or struggling to pump out those last few reps.
Let me stress how important it is to find someone who is willing to put in as much hard work as you. If they are one of those training partners that encourage you to take extra long breaks, or quit early, then they may not be the best fit to get the most out of your workout.
As you can see there are a few simple things you can do to get the most out of your workouts, but they can really make a huge difference (especially if you don’t have a lot of time to spend exercising). What are your favourite ways to up the intensity and get the most out of your workout?
Love, Kayla xx