How To Maximize Every Minute

Implement these 10 easy tips to make the most of your workout.

- Nicole Clancy

These days, time is a commodity, and no matter whether you train at home, on the road or in the gym, every second you spend sweating is valuable. Use these 10 tips and suggested routines to develop your inner and outer athlete effciently and effectively, and get in, get out and get on with your life.

1| Lift heavy.

Using a weight that is heavy enough to induce fatigue by the 12th rep is the sweet spot when it comes to time optimization. In this range, you’re recruiting more muscle fibers, making the workout more intense, and giving your body more potential to grow and improve. “To determine the correct weight for you, see whether you can do the exercise for 12 to 15 reps,” says Maurie Cofman, CMES, CES, TBMM-CES. “If you can do more, it’s too light. If the last two reps are challenging, it’s perfect.” Try a biceps workout that uses straight sets of standing dumbbell curls, EZ-bar preacher curls and seated dumbbell hammer curls. Do a warm-up set for each move using a lighter weight for about 20 reps, then increase your weight and do three to four sets of 10 to 12 reps per move.

2| Jump up, jump up and slim down.

Jumping rope is one of the most effective and effcient ways to incinerate mad calories in a short amount of time — up to 20 per minute if you’re really cranking. It also improves coordination, endurance and cardiovascular prowess. Warm up by jumping rope easily for five minutes before a workout, or combine jumping rope with strength moves for interval or high-intensity interval training, recommends Nancy Jusino, NASM-CPT, PES. For example, alternate a minute of jumping rope with a minute each of different strength moves such as squats, pull-ups, push-ups, lunges and V-ups. Cycle through this alternating pattern one to three times to amp the intensity and the calorie burn.

3| Smooth moves.