LIFE, NEVER GOES AS PLANNED! BARELY GETTING A WORKOUT IN!!

In an ideal world, everyone would have the time and opportunity to go to the gym 4-5 days a week and engage in a balanced routine of cardio and strength training. Unfortunately, our lives are often busy and filled with various responsibilities, making it challenging to find time for even a single gym session, let alone multiple sessions. Rather than feeling discouraged or giving up on the gym entirely, it's important to focus on making the most out of the one or two gym visits per week. 

Remember that any workout is better than none, and by exercising whenever you can, you still reap the mental and physical benefits that come with it. 

To assist you in maximizing your gym visits and finding inspiration for alternative ways to stay fit and healthy, we're sharing some valuable tips, workout ideas, and gym advice for those who can only make it to the gym once or twice a week. Opt for full-body workouts: If your goal is to build muscle and strength, aim to work each muscle group at least twice a week. While those who visit the gym more frequently can focus on specific body parts during each visit (e.g., lower body, upper body, legs, chest, back), if you can only make it to the gym 1-2 times a week, doing full-body workouts is ideal. This allows you to train each muscle group adequately, prevent any muscles from being neglected, and promote maximum growth. There are numerous full-body workout ideas available, and here are a few examples: Full body bodyweight workout: No equipment needed. These exercises target your entire body, making them suitable for adding an extra workout or two to your weekly routine. Full-body exercises: This selection of individual exercises works your entire body, providing quick and effective all-over strengthening and fitness. Quick 30-minute full-body circuit: Designed for those with limited time, this 30-minute gym circuit boosts strength and fitness, catering to all fitness levels. Full-body dumbbell only workout: Whether you have dumbbells at home or prefer using a single equipment area at the gym, this workout challenges your upper body, lower body, and core. Kettlebell full-body workout: Utilizing a kettlebell, this workout raises your heart rate, enhances strength, and targets all areas of your body in a convenient session. Prioritize functional or strength training over pure cardio: A good gym offers a variety of equipment, including options for both weight training and cardio exercises. When your gym visits are limited, it's wise to focus on exercises that cannot be easily replicated at home. Swap cardio exercises, which can be done through HIIT workouts or running outdoors, for weight training. Weight training helps build muscle and strength, improves mobility, reduces the risk of heart and circulatory diseases, and enhances bone density. The range of equipment available at a gym allows for progression and challenging workouts. If you prefer cardio for the calorie-burning aspect but are interested in weight training, consider functional training. This style combines weights with movement, enabling you to burn calories, build strength, increase your heart rate, and improve balance, posture, and coordination throughout your entire body. Explore functional gym workouts for further ideas. Plan outdoor and at-home workouts: If you can't make it to the gym regularly but still want to maintain your fitness levels, incorporate at-home exercise sessions into your busy schedule. For instance, if you work from home and lack time for a gym visit during your lunch break, consider fitting in a 15-minute HIIT workout in your living room. Remember that any movement is better than none, so even performing a few squats while waiting for the kettle to boil can make a difference. There are plenty of home workout options available online, and on this blog!