7 Ways To Improve Your Workout
I know how hard it can be to fit a workout into your daily schedule. Between school, work and family commitments, sometimes it can be tough to take some time out to focus on yourself. So I’m sure we can all agree that when we DO work out, we want it to be the best workout ever!
However, there are those sessions when we just KNOW we haven’t done our best. Whether that be because of low energy levels, quitting before we finish or not knowing how to complete exercises properly, we can be left feeling like we shouldn't have even tried.
Before you get down on yourself, it’s important to give yourself a pat on the back for setting your alarm earlier or having the drive to go past the gym on your way home from work. Yes, it may not have been your best workout, but it is much better than if you hadn’t had done anything at all! In saying that, there are a few ways that you can maximise your workouts.
How can you improve your workouts?
I am going to share my best tips on how to get the most out of your workouts so that you walk away feeling accomplished each and every time. Following these easy tips may not only help to improve your workouts but in the long run can improve your results so you're stronger, fitter and more confident.
1. Play music
This tip is seriously one of my favourites! Working out in silence does absolutely nothing for me when I’m training, so I ALWAYS have my headphones on and workout playlist ready. It’s really important that you pick music that you like and makes you want to work HARD! I don’t know about you girls, but certain songs release those feel-good emotions that help me to bust out another few reps or keep going instead of giving up. I would encourage you to remove any slow or sad songs that aren't going to motivate you during your workout.
2. Watch your form
I often say this to women in the #SweatwithKayla Community and my clients, but QUALITY is more important than QUANTITY. When you exercise, it’s important that you maintain good form as doing an exercise incorrectly can place you at a greater risk of injury. Completing exercises slowly and correctly certainly can get you better results than rushing through your workouts with bad form. Focus on getting the basics down pat and I promise you, the results will speak for themselves.
I know it can be hard to know whether you are completing an exercise correctly or not, especially if you are new to working out. If this is you, and you work out in a gym, my tip would be to ask the gym floor staff on duty for help. They should be able to give you a few pointers. Remember that form is something that every single person struggles with at some point or another. In my opinion, the temporary embarrassment in asking how to do an exercise is much better than a long-term injury!
If you work out from home, my High Intensity with Kayla Itsines (formerly BBG) programs in the Sweat app have instructional videos demonstrating how to complete each exercise correctly.
Using a mirror when working out is also a good idea if you’re working out in the gym or at home as it allows you to see your body in motion and make corrections as you need.
3. Make sure you are properly hydrated
If your body is even a little dehydrated, it may be tough for you to put in 100% effort into your workout. If you haven't drunk enough water during the day you may start to feel tired and lethargic, which might affect the amount and quality of the reps that you are able to complete. If you know you are working out that day, my tip would be to carry around a water bottle in your bag so you have constant access to it. It is also super important to hydrate after your workout to help replenish the fluid you lost sweating.
4. Always warm up
There are SO many people that skip this step, and it is so crucial. A proper warm up gives your brain and muscles a chance to wake up, which can help your body to work more efficiently when it comes time to bust out those burpees! Warm up exercises also help to reduce the chance of injury.
5. Foam roll
If you don’t already foam roll as part of your exercise routine, it could be a great idea to start! Not only do foam roller exercises help to improve flexibility and relieve sore muscles, but it can also help improve overall muscle condition. So spending a few minutes rolling out your muscles as part of your recovery can actually help you get more out of each workout!
6. Start with your weakest exercise first
The best workout is one that focuses on your ENTIRE body. So if there are exercises that you know you don't like doing or you struggle to complete with correct form, focus on these first. That way you can approach it with a fresh mind and lots of energy, in turn allowing you to practice and become better with time. You can then move on to the exercises you love doing and are more comfortable with.
7. Choose compound exercises
Make the most of your workout by choosing compound exercises that use a number of large muscles groups, like those found in my High Intensity with Kayla programs. Exercises such as push-ups, squats, and lunges are great because they work multiple areas of your body and burn more calories than other isolation exercises, such as bicep curls.
Try these tips to improve your workout!
Next time you are exercising try these tips and make the most of your workout! Remember, it’s not the length of time you exercise, but the amount of effort you put in.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.