10 Ways to Ensure You Get the Most Efficient Workout

Can you honestly say that you just went to the gym without having a goal in mind? No. You went sweat hard, breath hard, and work hard. You came in to see results.

Then, there is the "I didn't have time to get a workout in. My day is so jam packed busy," a common excuse for not getting a daily workout in. This excuse is now useless.

According to findings reported from scientists and researchers there are 10 ways to get an effcient workout in without spending hours at the gym.

1) Lift Weights

Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor of the Journal of Strength and Conditioning Research found that if all you do is cardio, it is actually making your metabolism go down, which makes weight loss go down. Whereas, resistance training builds your muscle to increase your metabolic rate.

Fit Athletic Trainer Emma Anderson. (Photo taken by Brianna Ruloma)

2) Listen to music

You cannot deny that music pumps you up, but the Indian Journal of Physiology and Pharmacology confirmed this fact. Researchers found that people who listen to music boosts their body's level of serotonin and dopamine. These hormones re known to help foster recovery. Here is a recommended playlist that may help you through you power through your next workout!

3) Swap stretching for a dynamic warmup

Austin State University ran a study which found that people who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed more stagnant stretches. Dynamic body weight moves, especially those that will mimic your workout, will increase your blood flow and improve your range of motion without compromising your muscles' and tendons' elastic properties.

For instance, if you are about to go hit leg day, go through about 10 minutes of lunges, knee raises and leg swings before you hit your workout.

Stephania Ochs has a more efficient workout with her execution of her superior warm up stretch. (Photo taken by Brianna Ruloma).

4) Preface your workout with carbs

A 2013 research published in Sports Medicine found that carbs are the body's primary fuel for any high-intensity workout. With a fueled body, your body is going to put forth a better effort and get a better value! What's your favorite carb fueled snack before a workout?

5) Do interval training

A study from Human Performance Laboratory at the University of Wisconsin-La Crosse found that people who perform a 20-minute interval workout with exercises burned an average of 15 calories per minute, which is nearly twice as many as during long runs.

For instance, perform many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.

TRX equipment (Photo taken by Brianna Ruloma)

6) Drink water

Amanda Carlson-Phillips, M.S., R.D., the Vice President of Nutrition and Research at EXOS, found that most people are dehydrated when they show up at the gym, so she recommends to drive one house of water per pound of bodyweight per day.

7) Use free weights

Free weights are like dumbbells, kettlebells and barbells. Using free weights taps a wider range of muscles because you do not have anything guiding or supporting you like a machine. All of your synergistic muscles have to fire to help you, according to Holly Perkins, certified strength and conditioning specialist.

Use this free weight equipment during your HIIT exercises! (Photo taken by Brianna Ruloma)

8) Get a better nights sleep

When you get your full night's rest, you can expect to perform better at the gym. This does not just apply to one night a week; this is consistent. Without appropriate sleep, symptoms of over-training (like fitness plateaus, set in). It is recommended to get seven to nine hours of sleep every night.

9) Switch workouts up

Not only is it more efficient to switch up your workout, but there's also other reasons as to why there are so many benefits to switching up your workout. Here is a link to a blog as to why it is best to change up your workouts!

10) Get a cardio buddy

Having someone there to workout with you will motivate you to push faster and harder, if you hold one another accountable. You can exercise longer and harder and get more out of every trip to the gym.

(Photo taken by Brianna Ruloma)

What is your favorite strategy to ensure you get an efficient workout in?