Are you a gym beginner? Do you ever feel so lost about what to do at the gym that when you get there you just walk on the treadmill? Not anymore! I’ve got you covered. I’m going to give you 5 different options for when you’re totally lost.
What H.I.I.T Is
I bet you’ve heard this phrase over and over and over but maybe you still aren’t sure what it is. To start with, the acronym H.I.I.T is short for high intensity interval training.
To put it simply, this is when you put in a ton of hard work (high intensity) in a short amount of time. And it’s super beneficial. Majority of my clients only have about half an hour to workout, and I incorporate HIIT into the sessions so they get the most out of it.
How H.I.I.T Works
So how do you do a session of HIIT? Let me tell you!
- First thing’s first, grab some sort of weight. This can be dumbbells, kettlebells or even a medicine ball.
- Find an area where you can moooove.
- Okay so here’s how we’re going to lay this out. You are going to do one move with weights for 30 seconds, followed by an all-out max effort cardio exercise for 30 seconds. Then rest for 30 seconds.
An example of this would be: kettlebell squats for 30 seconds, followed by jumping jacks for 30 seconds, rest for 30. Repeat.
The whole point of doing H.I.I.T is like I said, to be able to get in and out quickly. I like adding the weights because it give another dimension of intensity but you could do solely cardio and reduce the times. If you did that, you would do cardio for 30 seconds, rest for 15, cardio, etc.
2. Circuit Training
What Circuit Training Is
Circuit training could be considered another type of H.I.I.T, actually, but in a different form. Let me explain.
Circuit training is when you set a timer for normally 5-7 minutes, and do around 4 exercises repeated until the timer is up. Then you repeat the circuit. No rest, just work, so your heart rate stays up the entire time. Normally there’s a rest period of 1-2 minutes between rounds.
How Circuit Training Works
To get started, I’m going to have you follow the same steps as above. Grab those weights, find some spaaaaace (yelled it like on Bride Wars and the dance lesson. Anyone?)
Okay so now that you’ve got those, here’s the layout of how you’d do it.
- Set your timer for 5 minutes
- Lay out your weights so it’s easy to exchange between exercises
- For each exercise, I’m going to have you do 12 reps of each, one right after the other and repeated until the 5 minutes runs out. Rest.
Here’s an example: Set the timer for 5 minutes and do 12 reps or 30 seconds (cardio portion) of the following: Walking lunges, mountain climbers, medicine ball squat and press, weighted jackknives. Rest 1-2 minutes. Repeat 2 more times
Need exercise ideas? Click here
3. Take a Class
For some reason, people hate taking classes. Especially beginners. Maybe because it’s the first time getting out of your comfort zone and you don’t want to feel silly? Whatever it is, stop it.
If it makes you feel any better, at one of the gyms I worked at, 2 of the young front desk dudes made sure to take full advantage of the Zumba class. And they weren’t there to stare at the ladies. They were FRONT row, my friends. True story.
If they can do it, so can you. Also gyms these days have so many options for classes! I’ve seen anywhere from ab burners to salsa. It’s a great way to move, and if you’re lucky, some of them are taught by personal trainers
4. Hire A Personal Trainer
This is my plug for personal training. If you feel so uncomfortable at the gym that it makes you not even want to go, have a built in friend!
I can’t even tell you how many of my clients went from rarely going to the gym to frequent gym goers because they got comfortable with being there. And you have someone creating your workout for you, which means you literally just have to show up. Win win.
5. Fitness Courses
Do you know how many fitness apps and e-books are out there? There’s literally hundreds at your fingertips. Most of them also show you how to do the exercise it says to do so you can check it out beforehand.
One of my favorites is bodybuilding.com. They have an ALL Access pass for like $8.99/month and you can choose from dozens of plans. Once you finish one, you can change it up and go to another one. Highly recommend, especially if you are trainer averse.
Now that you’ve got my list in tow, what are you waiting for?! Get that butt to the gym! Which idea are you excited to try? Let me know below!
Until Next Time!