{"id":15287,"date":"2022-07-05T15:29:24","date_gmt":"2022-07-05T15:29:24","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=15287"},"modified":"2023-01-12T00:25:03","modified_gmt":"2023-01-12T00:25:03","slug":"short-on-time-5-ways-to-maximize-your-workout","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/short-on-time-5-ways-to-maximize-your-workout\/","title":{"rendered":"Short on time? 5 ways to maximize your workout"},"content":{"rendered":"Is a busy schedule getting in the way of your fitness goals? We get it. Between long hours at the office, prepping meals, cleaning and taking care of little ones, time is precious! But don\u2019t throw in the sweat towel just yet. With a little bit of know-how, you can get in a productive sweat sesh in very little time. Try out these tips and tricks to help you get those gains and be home in time for dinner.\u00a0\u00a01) Turn up the intensity\u00a0\u00a0You\u2019ve probably heard of HIIT (high intensity interval training). It\u2019s a favorite of spin coaches and Orange Theory instructors alike\u2014and for good reason. It turns out that short bursts of high intensity exercise are a really good way to improve your fitness\u2014fast! In fact, HIIT-style workouts improve fitness better than moderate intensity exercise, according to research. So, when you only have 15-20 minutes to spare, they should be your go-to. How do you do it? For best results, try 4-6 reps of 30 second sprints, leaving ample time to recover in between sets.\u00a0\u00a02) Mind your movements \u00a0When your gym time is limited, you\u2019re going to want to choose your exercises wisely. Stick with exercises that hit multiple muscle groups in the same movement (these are called compound exercises). Some of the best go-to\u2019s are squats, deadlifts, and bench press. In the same vein, avoid exercises like bicep curls, triceps or leg extensions, since they only target one muscle group (these are called isolation exercises). Want even more bang for your buck? Take those compound exercises and add an explosive movement (like a squat jump). This does double duty by not only building strength but also improving your cardiovascular health.\u00a0\u00a03) K.I.S.S (Keep it simple, silly!)\u00a0\u00a0Mixing up your exercise routine is a great way to keep things fun, but when time is tight, keep it simple and stick to what you know. Choose a few familiar exercises and keep things interesting by upping your weight, doing an extra set, or speeding things up. Adding challenge in this way\u2014called progressive overload\u2014is the key to getting stronger and making the most out of a short workout. So ditch the #fitspo sessions, stick with what you know, and add a bit of challenge without overthinking it.\u00a0\u00a04) Rest up\u00a0\u00a0If there\u2019s one thing that can make or break your workout, it&#8217;s recovery! Hitting the gym when you\u2019re tired or sore is probably going to leave you slogging through your workout. Show up to your session rested and ready to go by getting enough sleep, staying well hydrated and fueling up in between workouts. Don\u2019t be afraid to take an extra rest day when you need it. Remember, those muscle gains happen while you\u2019re sitting on the couch watching Netflix, not while you\u2019re in the gym. So go ahead, tell Netflix \u2018you\u2019re still watching\u2019. \u00a05) Power up with Phytoplankton\u00a0Phytoplankton is chock full of antioxidants\u2014specifically one called Superoxide dismutase (SOD)\u2014which is as cool as it sounds! SOD is a type of antioxidant that is found throughout your tissues. Its job is to protect you from free radical damage which is naturally occurring after exercise. Try adding Oceanix to your routine for better recovery and stronger workouts.\u00a0\u00a0\u00a0\u00a0About AllieAllie has a master\u2019s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.\u00a0\u00a0\u00a0Do you have questions on how you may benefit from supplements?\u00a0Reach out\u00a0to one of our experts, or\u00a0take Persona\u2019s free nutrition assessment,\u00a0and learn exactly what you need to take your wellness to the next level*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>Is a busy schedule getting in the way of your fitness goals? We get it. Between long hours at the office, prepping meals, cleaning and taking care of little ones, time is precious! But don\u2019t throw in the sweat towel just yet.","protected":false},"author":49,"featured_media":15291,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[672,1893,1907],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15287"}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=15287"}],"version-history":[{"count":4,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15287\/revisions"}],"predecessor-version":[{"id":15297,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/15287\/revisions\/15297"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/15291"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=15287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=15287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=15287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}