8 Trainer Tips To Shave Time Off Your Workout

It’s one of the easiest excuses in the world for why you can’t work out: You’re just too busy. But before you blame the clock—or your mile-long to do list—rethink your training. Don’t be so quick to assume you can’t squeeze in exercise. “People think a workout needs to be a full hour to be effective, but that’s a huge misconception,” says Erin Schirack, director of cycle at Studio Three in Chicago. “It doesn’t need to take that much time!” So how do you get in and out of the gym a lot faster? Use these tips to shave time off your workout, banishing the “no time” excuse forever

1. Have a plan.  A lot of time can be wasted wandering around the gym, heading from machine to machine, and wondering what you should do next. Cut down on waste by planning your training before you even lace up. “I take a notepad and write out exactly what I want to do beforehand,” says Schirack. “I’ll pick three exercises, like squats, push-ups, and side planks, and do a circuit of those moves three times.”

2. Get your music ready to go. It seems simple, but having a playlist queued up cuts back on time wasted browsing through your playlist. Not only can it help make exercise feel easier (and lower the perceived rate of exertion), but music can also make you more powerful in your movement and even increase your speed; just be sure to choose an upbeat song. Need help on where to start? Check out these playlists that are guaranteed to get you through any workout.

3. Reduce distractions. “People like to talk at the gym—it can be a very social place—so I put headphones in even if I’m not listening to music,” says Karen Lee, a Tier 3 Plus trainer and master instructor at Equinox River Oaks in Houston. “This keeps me focused so I can get in and get out without socializing.” Other tips to help you keep your mind on your muscles and your muscles on your mind: put your phone on vibrate, leave your daily worries and stressors outside the gym doors, and use visualization techniques to help you focus on the mind-muscle connection.

4. Avoid moves that only target one muscle. There’s a time and place for single body part movements, but if you’re aiming for efficiency, switch to compound movements to get the most bang for your buck. “Instead of doing 20 sit-ups, do a plank for 30 seconds,” says Schirack. “Holding a static plank works your core, arms, shoulders, glutes, and upper back at the same time.” Other compound movements that can help shave time off of your routine: dips (which train chest, triceps, and shoulders), bench presses (which target the chest, shoulders, triceps, and back), and squats (which hit quads, glutes, and even encourages you to work on core stabilization).

5. Work out with heavier weights. Doing a lot of reps with five-pound weights takes a lot longer than doing few reps with 20-pound weights. Going heavier allows you to challenge yourself in a shorter amount of time, just make sure you’re maintaining proper form and go until you can’t do another rep.

6. Get your cardio in with high-intensity bursts. Steady-state cardio has its benefits, but slogging along on the treadmill at a walking pace can get old fast. Change things up by adding in higher-intensity cardio bursts. Not only will your cardio breeze by but because of excess post-exercise oxygen consumption (EPOC),  you’ll also burn calories long after your sweat session has ended.  It doesn’t have to be complicated either. “Even just jumping rope for two minutes will get your heart rate way up,” says Schirack.

7. Do supersets when strength training. “People waste a huge amount of time at the gym resting between sets,” says Schirack. “There’s no need! Pick two moves that work different body parts—like squats and push-ups—and alternate them so you’re not just sitting around.” By shortening your rest period you’ll increase the intensity and perform more work in less time.

8. Sign up for a shorter class. “Many gyms offer class formats that are as short as 25 or 30 minutes,” says Lee. “Take one of those and you don’t have to think about anything—your trainer creates a routine, gives you instruction, and makes sure you’re doing the moves correctly.” Not sure what classes are available in your area? Check out the MINDBODY app to find and book classes nearby. (Be sure to connect it to your Fitbit account to automatically track your results from each workout.)