How To Stay Fit Through Summer – Condensing Your Training

Summer is a season many of us look forward to. However, with all the fun, it can come at the cost of losing out on training consistency and intensity.

When your schedule is packed and you have limited time for training, it’s important to focus on maximizing the efficiency and effectiveness of each workout. There will inevitably be a week here and days there where you don’t train, still, training is a must for the fit life.  Here are some tips to help you condense your training:

1. SET CLEAR GOALS:

Define your training objectives and place priority on the most important aspects of your fitness routine. This will help you streamline your sessions and avoid wasting time on unnecessary exercises.

2. FOCUS ON COMPOUNDS:

 Give the time you DO have to compound exercises that engage multiple muscle groups simultaneously. Focus on including weight-bearing squats, deadlifts, overhead presses, bench presses, push-ups, and pull-ups. These exercises are efficient because they work several muscles at once, saving you time compared to isolation exercises.

3. BUILD TIME EFFICIENT PROGRAMMING:

Combine different exercises into a superset, performing two moves back-to-back with minimal rest in between. Pair a lower body movement with an upper body movement. To take it a step further, pair a lower pull with an upper push and vice versa. For example, a deadlift with an upper body press of any sort OR a squat with an upper body pull.

And if you’ve ever completed a set of lunges, you know that unilateral leg work can get your heart rate sky high. You will have to do both sides but including these would give you a big bang for your time.

This approach allows you to work multiple muscle groups while keeping your heart rate elevated. It’s an efficient way to build strength and endurance in a shorter amount of time.

Need help with your programming? Let our trainers help, check out personal training and program writing options available.

4. CHOOSE HEAVY OR HIGH REPS:

While we encourage going heavy, hitting proper rep schemes, and taking proper rest in normal training seasons, this season might find you choosing weight OR reps, rather than both.

You can condense a session by minimizing the time you spend resting between sets. Without compromising intensity, you can use a bit lighter weight or fewer reps than normal for a quicker recovery. For example, instead of 4×10, you can do 3×10 or 4×8 at the same weight you normally hit. However, ensure that you maintain proper form and avoid sacrificing safety for the sake of speed.

5. GO CRAZY WITH YOUR CARDIO:

Bring the HEAT! If you’re short on time, consider incorporating high-intensity cardio exercises like sprint intervals, HIIT or Tabata workouts. These activities can be completed in a shorter amount of time compared to steady-state cardio while still providing cardiovascular benefits. Instead of doing your steady state cardio in the gym, ensure to be active in your summer activities!

6. JUMP INTO CLASS:

Our Small Group Training Classes are a perfect way to apply the above. A trainer programs each class out and if you ask any class goer, they will tell you how much we really can fit into just 30 minutes! Learn more here.

7. BE SURE TO PLAN:

Plan your workouts in advance and schedule them into your calendar like any other important appointment. Having a structured plan ensures that you make the most of your limited training time and helps you stay consistent. Stick to your beginning and END time and check in during your workout to make sure you’re up to speed on your targeted time.

Remember to listen to your body and avoid overtraining. It’s essential to maintain a balanced approach to training, including adequate rest and recovery, even when time is limited.