How to Maximize Gym Time?

kdrayz

Hello, I need help with coming up with a gym routine that maximizes the limited time I have. I have a membership at a gym near my job so I normally work out during my lunch break. I have about 45 minutes to work out.

My workout routine is below. My problem is my Tuesday – Thursday gym routine sucks. I do about 30 minutes on the treadmill at 3.7mph and some lifting with the machines but I know it’s not enough. I always feel lost in the gym because I don’t know enough about lifting to actually come up with a good strength training routine.

1. Does anyone have a good HIIT routine they do on the treadmill, any lifting routines (beginner / intermediate), etc?
2. What cardio machine gives you the best results in the shortest time?
3. How do you switch up your cardio routines to prevent you from getting bored (after about 30 minutes of cardio I get extremely bored)?

Monday: Boxing and Sport Training
Tuesday: Gym ?
Wednesday: Gym ?
Thursday: Gym ?
Friday: Total Fit Class & Roller Skating
Saturday: Off
Sunday: Spinning Class

I’m really just trying to find a way to maximize my gym time and to come up with a routine that works. Any ideas / suggestions would be greatly appreciated.

jigsaw_me

One idea - http://www.c25k.com/c25k_treadmill.html

ShibaEars

You can look up some Tabata workouts - they are short and can be very challenging. You work hard for 20 seconds, rest for 10 seconds & repeat for a total of 8 times. Rest a minute or two, then do the same thing but with a different exercise. You want exercises that work larger muscle groups. The ones I do most often are pushups, jump lunges, jump squats & oblique twists. You can also do stairs or sprints.

ETA: I never do long stretches of cardio because I find it very boring. One routine I like is:
- run 1/2 mile
- do 10 pushups, 20 squats, 30 situps/crunches
- repeat for a total of 6 times.

It takes me about 45 minutes to complete, but you can cut it back to 4 or 5 sets to save some time. I find breaking up the cardio into smaller chunks keeps me from getting bored.

AnotherXFitGuy

You can look up some Tabata workouts - they are short and can be very challenging. You work hard for 20 seconds, rest for 10 seconds & repeat for a total of 8 times. Rest a minute or two, then do the same thing but with a different exercise. You want exercises that work larger muscle groups. The ones I do most often are pushups, jump lunges, jump squats & oblique twists. You can also do stairs or sprints.

ETA: I never do long stretches of cardio because I find it very boring. I mix in stairs to change it up. One routine I like is:
- run 1/2 mile
- do 10 pushups, 20 squats, 30 situps/crunches
- repeat for a total of 6 times.

It takes me about 45 minutes to complete, but you can cut it back to 4 or 5 sets to save some time. I find breaking up the cardio into smaller chunks keeps me from getting bored.

This is a "great" idea. You can even change up the bodyweight exercises for variation. Throwing in 10-20 burpees to any interval training session makes a huge difference.

dbmata

I'm going to go out on a limb here.

You got a coach/teacher for boxing, right?

Why not one for lifting?

That should solve your efficiency and program issues.

contingencyplan

Stronglifts 5x5/Starting Strength. 3 days a week doing compound lifts. Boom. Done.

ShibaEars

You can look up some Tabata workouts - they are short and can be very challenging. You work hard for 20 seconds, rest for 10 seconds & repeat for a total of 8 times. Rest a minute or two, then do the same thing but with a different exercise. You want exercises that work larger muscle groups. The ones I do most often are pushups, jump lunges, jump squats & oblique twists. You can also do stairs or sprints.

ETA: I never do long stretches of cardio because I find it very boring. I mix in stairs to change it up. One routine I like is:
- run 1/2 mile
- do 10 pushups, 20 squats, 30 situps/crunches
- repeat for a total of 6 times.

It takes me about 45 minutes to complete, but you can cut it back to 4 or 5 sets to save some time. I find breaking up the cardio into smaller chunks keeps me from getting bored.

This is a "great" idea. You can even change up the bodyweight exercises for variation. Throwing in 10-20 burpees to any interval training session makes a huge difference.

Good point! Burpees are an evil - er, I mean excellent - exercise to throw in. (I have a love/hate relationship with them, as I'm sure many people do :laugh: )

kdrayz

One idea - http://www.c25k.com/c25k_treadmill.html

I've been trying C25K but I don't feel like I'm burning enough calories. I haven't been able to get past week 4 because of the running parts. I know running is a mental thing but I just can't seem to get past it. However, I definitely plan to keep trying until I'm able to do a 5K.

kdrayz

You can look up some Tabata workouts - they are short and can be very challenging. You work hard for 20 seconds, rest for 10 seconds & repeat for a total of 8 times. Rest a minute or two, then do the same thing but with a different exercise. You want exercises that work larger muscle groups. The ones I do most often are pushups, jump lunges, jump squats & oblique twists. You can also do stairs or sprints.

ETA: I never do long stretches of cardio because I find it very boring. One routine I like is:
- run 1/2 mile
- do 10 pushups, 20 squats, 30 situps/crunches
- repeat for a total of 6 times.

It takes me about 45 minutes to complete, but you can cut it back to 4 or 5 sets to save some time. I find breaking up the cardio into smaller chunks keeps me from getting bored.

I've done Tabata workouts in my Total Fit classes and I love it... Not sure why I didn't think of doing this on my own. I love idea of breaking cardio up into small parts.

wheird

I'd recommend hiring a trainer to take you through a simple lifting routine like Stronglifts 5x5, or even a modified 3x5, and incorporate that into your workout.

kdrayz

I'm going to go out on a limb here.

You got a coach/teacher for boxing, right?

Why not one for lifting?

That should solve your efficiency and program issues.

Boxing classes are a part of the gym membership. Getting a lifting coach/trainer would be additional $.

kdrayz

Stronglifts 5x5/Starting Strength. 3 days a week doing compound lifts. Boom. Done.

I'm a beginner so you have to break this down for me, lol!

dbmata

I'm going to go out on a limb here.

You got a coach/teacher for boxing, right?

Why not one for lifting?

That should solve your efficiency and program issues.

Boxing classes are a part of the gym membership. Getting a lifting coach/trainer would be additional $.

I've always wondered why people will give up efficiency due to perceived cost. I used to do that for years then stopped. I still don't understand it.

*shrug*

Best of luck! There's great written content in some books that people will offer as well as on the net.

W0rthless_Her0

I'd recommend hiring a trainer to take you through a simple lifting routine like Stronglifts 5x5, or even a modified 3x5, and incorporate that into your workout.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

greenmonstergirl

Stronglifts 5x5/Starting Strength. 3 days a week doing compound lifts. Boom. Done.

Agree this^^^

contingencyplan

Stronglifts 5x5/Starting Strength. 3 days a week doing compound lifts. Boom. Done.

I'm a beginner so you have to break this down for me, lol!

Starting Strength and Stronglifts 5x5 are strength training programs aimed at beginners. They only require you to train 3 days a week and the exercise selection is based entirely off of barbell exercises. Starting Strength is available in book form, and Stronglifts is free on the internet. Do those 3 plus fit in some cardio whenever you can get a chance and there you go. All you need.

kdrayz

I'd recommend hiring a trainer to take you through a simple lifting routine like Stronglifts 5x5, or even a modified 3x5, and incorporate that into your workout.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

This is VERY helpful. Thanks for posting!