When you go to the gym, what are your goals? Do you want to get in shape? Lose weight? Build muscle? As a fitness enthusiast, you’re always looking for new and exciting workout routines to keep your training fresh and engaging. No matter your goal, there’s a workout routine out there that can help you achieve it. Here are 6 workouts that you’ll want to add to your gym time! There’s something for everyone here, from high-intensity circuits to challenging bodyweight exercises. So let’s get started!
Warm-up With 5-10 Minutes Of Light Cardio:
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Warm-up is an essential step before your workout to prevent injury. Taking this time to warm up allows your body and muscles to prepare for the movements ahead. It also gets you mentally ready for the workout – stretching out those tight muscles and joints can help wake your mind up and get you ready to go! Whether it’s jogging on the treadmill, riding the exercise bike, or doing some dynamic stretches, this will get your blood circulating and muscles ready for what comes next.
The goal is to raise your body’s core temperature and get the blood flowing. Some light cardio is perfect for this, but you can also do some stretching or foam rolling to prepare your muscles for the workout ahead of time. It’s unnecessary to warm up before every workout, especially if you’re doing a quick and easy one. If you’re doing a full-body exercise, we recommend that you start with some static stretches to improve flexibility and range of motion in your muscles.
Circuit Training:
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A full-body circuit training workout is a great way to get your heart pumping and your muscles working while building strength and endurance. To do this:
- Choose three exercises that target each of the major muscle groups in your body (chest, back, legs, shoulders, arms), and then choose one exercise for your core. You can rotate through them for three to five rounds.
- Pull-ups are an excellent way to strengthen your shoulders, lats, biceps, and grip strength all at once. You can target your back muscles with pull-ups using a variety of grips – wide, narrow, or shoulder-width apart.
- Burpees are great for overall conditioning because you can alternate between squatting and pushing off the ground to propel yourself into the air. Burpees are great for general training because you can alternate between squatting and pushing off the ground to move into the air.
- Start in a high plank with your hands stacked under your shoulders. Jump your feet up to your hands, then jump back to plank position. Repeat quickly for 20 seconds.
Battle Rope Training:ย
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This training is a total body workout. It uses ropes of various sizes, often constructed of braided or interwoven strands of synthetic material. There are many battle ropes benefits, one of which is when working out with battle ropes, you work the upper and lower body simultaneously, which offers a highly efficient workout that can leave you gasping for breath. The exact formulas vary, but the focus is generally on performing as many reps of an exercise as possible during a specific period.
Benefits of Battle Ropes
Battle rope training will help you burn calories quickly to get leaner muscles and provide a cardiovascular benefit. The incorporation of battle ropes into your workouts is an excellent time-saver that will allow you to work on multiple muscle groups simultaneously. It saves time and allows for faster recovery after workouts since the body isn’t constantly working against gravity, as it is with traditional weight training.
HIIT Training:
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One of the best ways to get lean is with high-intensity interval training workouts. HIIT (high-intensity interval training) is a great way to get in shape without spending long hours at the gym. It’s perfect for beginners, and it works regardless of your current fitness level or prior workout experience.
HIIT uses short intervals of intense exercise with rest periods in between. HIIT training is exceptional for those who want to increase their heart rate and focus on burning fat. It will keep your metabolism high, which is good if you’re trying to trim down or build muscle. Do this with a set of dumbbells that you can comfortably work with; go heavy enough that it’s challenging, but start with a warm-up jog for about five minutes, then alternate between a 30-second sprint and a one-minute jog for 15 minutes total. Finish with a five-minute cooldown jog.
Tabata Training:
It’s a type of HIIT workout. The goal of this workout is to push your body to high intensities (working near max capacity) for 30 seconds, then work on getting your heart rate down for the next 20 seconds. You’ll repeat this cycle 8 times, giving you 4 minutes total. This workout routine is an excellent tool for heart health, fitness, and fat loss. Each time you repeat this cycle of 20 seconds on, 10 seconds off, you get to recover somewhat before the next interval. But it’s not easy! It increases your VO2 max and burns more calories and body fat than regular, intense exercise.
Growth Hormone
It increases growth hormone secretion, limiting fat cells and creating more muscle tissue; it is an effective workout for weight control as it burns more calories post-workout. It helps you lose weight and get six-pack abs more effectively. Tabata is a form of high-intensity interval training (HIIT), and research shows it’s an effective way of burning fat.
Strength Training:ย
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Strength training, otherwise known as weight or resistance training, is a form of exercise that uses weights to challenge muscles and build strength. It increases muscular strength, muscular endurance (the ability to perform an activity over an extended period), and size. It also increases bone density, boosts metabolism, lowers the risk of injury during physical activity and improves heart health.
This training is a well-known way to increase your metabolic rate. After a resistance workout, your body will require more calories throughout the day, even at rest. It takes energy to repair muscles, and this energy expenditure burns up fuel as a byproduct. Weight lifting can be done by anyone looking to improve their health, fitness level, and appearance. The American College of Sports Medicine recommends doing eight to 12 repetitions of each strength training exercise (using the proper technique) to build strength.
Conclusion:
Don’t forget to stretch after you exercise! Now that you’ve seen 10 workouts, it’s time to go to the gym and begin working towards your goals! Remember, always focus on using the proper form when lifting weights. If possible, ask for a trainer or partner who can provide you with motivation and guidance.
