New year, new gym routine! No matter where you’re at in your fitness journey, there’s always room for improvement. While finding the motivation to hit the gym this winter may be half the battle, figuring out the best way to make the most of your workout is essential if you want to burn as many calories as possible and reach your weight loss goals quickly.
To discover how to do just that, we spoke to personal trainers Rachel MacPherson of Garage Gym Reviews and Brett Kirkland, founder of Zone 105. They told us that shortening your rests, doing compound exercises, and lifting heavier weights are three great habits to shake up your gym routine and live your healthiest, fittest life. Find all of their expert advice below!
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Shorter rests
Of course rest is important, especially if you’re looking to build muscle and strength. However, shortening the length of your rests between sets is one great way to keep your heart pumping and burn more calories. "You feel out of breath? You feel tired? Good, keep moving!" Kirkland urges. "When your heart rate is elevated, you are going to burn more calories and strengthen your cardiovascular system."
MacPherson recommends circuit training for a “heart-pumping cardio-based session that still uses resistance training.” She explains that "You can do circuits where you move from one weight-bearing exercise to another with little to no rest in between," which will "keep your heart rate up, burn massive calories, and boost your metabolism." Nice!
Compound exercises
Kirkland tells us that "the more muscles you use in a single exercise, the more calories you will burn," which is why going with compound exercises is a fantastic idea. "Do things like a squat shoulder press, one arm snatch, reverse lunge to bicep curl," he suggests. "Exercises like this are the best bang for your buck–you are able to get a full body workout with just a few exercises and they will definitely help you reach your fitness goals." And when you make them a regular part of your routine, your whole body will get stronger over time.
Lift heavier weights
This may sound like a no-brainer, but seriously: MacPherson says one of the best things you can do to get that heart rate going, that sweat flowing, and those calories burning is to lift heavier weights. "Heavier weights will require more power and effort, which will really get your heart rate up," she explains. "You'll burn more calories because you are using your muscles while building them, which increases metabolism as muscles are metabolically active."Got it!
At the end of the day, taking time out of your day to go to the gym is already one great step in the right direction when it comes to your health. But if you're ready to take things to the next level and burn even more calories, implementing these tips is a great way to do just that.
