What Workout to Do at the Gym?

You hit the gym with a plan to get in and get out. But as you walk through the door, you’re assaulted with a million questions: What workout to do today? How long should you rest between sets? What’s the best way to target those love handles?

Here’s a quick guide to help you make the most of your gym time!


Cardio is one of the best exercises you can do at the gym as it can help you burn fat, improve your cardiovascular health, and increase your overall energy levels. Cardio can also help your lungs and heart become stronger and healthier. There are multiple types of cardio you can do, such as running, biking, swimming, rowing machines, and elliptical machines. In this section, we’ll explore all the benefits of each type of cardio and the best way of doing them.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of cardio where you alternate between periods of very intense activity to periods of rest or low-intensity exercise. This type of training has been shown to burn more calories, build more muscle, and improve fitness levels faster than steady-state cardio. During the high-intensity intervals, your heart rate can reach up to 90% or higher of your max heart rate, making it an effective way to get in shape quickly. HIIT can be done with any kind of exercise, from running and cycling to spinning classes, jump rope workouts and strength training.

Advantages of HIIT include improved fat burning ability, increased overall metabolic functioning, improved endurance performance and more efficient use of time. It is recommended that HIIT exercises be done no more than three times per week, with at least one day in between sessions for rest and recovery. Research suggests that one HIIT session per week is sufficient to see health benefits while still allowing plenty of time for other types of workouts or activities outside the gym.

LISS (Low-Intensity Steady-State)

LISS (Low-Intensity Steady-State) is a type of cardio that is sometimes referred to as “slow cardio.” It involves doing any type of aerobic exercise, such as running, walking, swimming, or cycling at a low intensity but for an extended period of time. The intensity is generally low enough that you are able to keep up the activity and talk while you do it. This intensity is usually around 60-70% of your maximum heart rate. LISS cardio exercises can last anywhere from 20 minutes up to an hour or more depending on your individual fitness goals and capacity.

The major benefits of LISS include increased fat burning potential, improved cardiovascular health and endurance, increased stamina and reduced stress levels. Additionally, completing more extended period of low-intensity exercise compared to HIIT (High Intensity Interval Training) also helps prevent overtraining injuries from occurring as the impact on the body is minimal compared to higher intensities. To obtain optimal results from LISS exercise programs should be done 3-4 times per week with some rest days in between for optimal recovery and performance maintenance.

Circuit Training

Circuit training is a type of interval workout that combines strength training and aerobic activity. It involves moving quickly from one exercise to the next with little or no rest in between, creating a high-intensity aerobic and anaerobic workout. Generally, a circuit includes five to 10 stations that focus on different exercises targeting specific muscle groups. For example, you may start with push-ups or upper body exercises followed by squats, burpees and abdominal crunches.

Circuit training is not only an effective way to increase your fitness level in a short amount of time; it also offers numerous other benefits including increased speed, agility and coordination. By using various exercises for each muscle group you’ll be able to target all muscles more effectively than if you stick to one exercise for each muscle group. Additionally, the constant movement helps burn calories faster and increases your metabolism for more efficient fat burning. Finally, circuit training can be tailored to individual goals so it can benefit beginners and advanced gym-goers alike!

Strength Training

Strength training is an important part of any fitness routine. It provides a great foundation for overall health and fitness, as well as helping to promote a stronger and leaner physique. Strength training can also help you build endurance, increase your range of motion and improve your posture. Let’s dive into the specifics of strength training and explore how it can benefit your overall health and fitness.

Free Weights

Free weights are weights that are not connected to any machine or rigid structure, unlike machines which are fixed to a motionless surface. Free weights provide a range of exercises and muscles worked, allow the user to use momentum while working out, and promote the stabilizing muscles to fire up as much as the target muscle.

Examples of free weights include barbells, dumbbells, kettlebells, medicine balls and sandbags. Barbell sets come in many sizes and commonly start with a light weight between 10-20 lbs progressing all the way up to 200 lbs. Dumbbells vary widely in weight amounting from 5 lbs and up; they can be easily adjusted by having additional weight plates added onto each side of their handles. Kettlebells offer dynamic movements with their various sizes ranging from 10–180 lbs which can build strength and endurance simultaneously through certain exercises like squats or press techniques. Medicine balls are adjustable bags filled with sand that come in multiples sizes anywhere from 2–15 lbs which allow core stability while working on coordination Maintaining good form while using free weights is critical in order to prevent any potential injury

Free-weight training is highly recommended for those looking for a more complete workout since it offers multiple ways to challenge your body more than machines do and offers variability during each session where you get taller stronger with each lift! Furthermore, free-weight training helps enhance agility, balance & coordination; increase overall muscle strength & mobility;produce better posture & flexibility; boost sports performance and much more.


Strength training using machines is an important element of any successful workout routine. Machines provide a sure and safe way to target specific muscle groups and to quantify the amount of weight you are lifting. This makes it easy to track the success of your workouts and make improvements over time. Many machines have adjustable weight settings, allowing you a greater range of movement and resistance without getting overwhelmed. Machines allow for control of your body position and prevent you from doing an exercise improperly, as seen with some free weights exercises.

There are many different types of machines that can help you develop emphasizing on strength training both targeting various muscle groups: chest presses, leg extensions, leg curls, arm curls, lat pull-downs, rows etc. Should you be looking at toning your muscles rather than building bulk strength then look at resistance bands with lighter weights; they offer a more effective alternative! An experienced trainer can help guide you through each machine’s exercise instructions so that you’re engaging in proper form to avoid injury or soreness after leaving the gym.

Bodyweight Exercises

Bodyweight exercises are a great way to get more exercise into your routine without having to use weights or other equipment. These exercises utilize your own bodyweight as resistance and they can be done anywhere there is a flat surface. No special clothing or equipment is required and you can adjust the intensity of the workout by adjusting the number of repetitions you do.

Bodyweight exercises are often used as a form of strength training and can target all parts of the body, including arms, legs, chest, abs and back. Push-ups, squats, crunches and lunge jumps are all popular bodyweight exercises you may want to consider incorporating into your workout routine. Additionally, some HIIT (High-Intensity Interval Training) workouts also use bodyweight exercises with short bursts of intense movements followed by short rest periods.

The American Council on Exercise (ACE) recommends 8-10 repetitions for each exercise in order to gain maximum benefit from them. However, depending on your fitness level and goals you can adjust these numbers to fit your individual needs. Incorporating different variations of activities like squats or crunches will also help keep things interesting while providing more targeted benefits as well. So next time you’re at the gym, consider adding some bodyweight exercises into your routine for an effective workout with no extra weight!

Core Training

Core training is the practice of using exercises that target the muscles of your core, which includes the abdominal, hip, and lower back muscles. Core training helps to improve your stability, posture, balance, flexibility, and performance in everyday activities as well as sports activities. This section will go into more detail about the benefits of core training and the exercises that you can do to work your core muscles at the gym.


Planks are an effective core exercise that involve staying in a stationary, elongated push-up position. Though planks primarily target the core muscles that help to stabilize your spine, they also engage the abdominal and back muscles, as well as the glutes and quadriceps. This exercise can help build foundational strength for those just starting out with a fitness routine, or improve upon existing strength training programs for more advanced exercisers.

Though planks look simple enough, it’s important to maintain proper form to truly maximize the efficacy of this exercise. Start with your hands below your shoulders in a classic push-up position on the floor; make sure that your body forms one straight line from shoulders to something—do not allow your hips or back end up sag down. Hold this position for at least 30 seconds; for more experienced exercisers, try holding for up to 60 seconds or longer. As you gain strength, add variations by lifting one leg off of the floor or by using an exercise ball instead of traditional planks on the floor. Additionally, you can increase difficulty by performing mountain climbers which involve rapid alternating leg movements starting from plank positions while maintaining strict core engagement during each movement.

When performed correctly, planks can prove a challenging yet rewarding workout!


Crunches are a fundamental core exercise used in fitness to strengthen the core muscles of the abdomen. This is done by performing repetitions on your back where you will lift your shoulder blades off the floor and hold for a count before lowering. This exercise can be modified for different levels and abilities with the use of a medicine ball for support or resistance, an exercise mat to cushion the body, and even using weights to increase intensity.

The primary muscle groups that crunches target include transverse abdominus, rectus abdominus, obliques and hips. When performing crunches, always ensure proper form: lay flat on your back with your feet flat on the floor, placing your hands behind your head with elbows out wide; lift your shoulders off the ground while engaging your abdominal muscles but keeping neck relaxed.

To maximize results, combine crunches into a larger core workout by including planks, leg lifts and bridge exercises which focus on different parts of your midsection muscles such as lower abs and lower back; upper abs and chest; or working both obliques together for rotation exercises depending upon individual preference and strength levels. Including variations of all these basic movements into a regular core workout program can help achieve desired results faster than if just one type was performed during each session.

Leg Raises

Leg Raises are an effective way to target the muscles in the legs, core and lower back. The motion of the exercise works to strengthen both large and small muscle groups, develop stability, improve coordination and increase muscular endurance. Leg Raises can be performed standing or seated, depending on individual fitness levels and limitations.

When performing a Leg Raise exercise, it is important to practice proper form. Begin by standing with feet hip-width apart and arms by your side or gripping a support for stability. Keep your spine neutral by slightly tucking your tailbone under your pelvis; drawing in the abdominal muscles to support this position. Engaging all of the muscle groups in the lower body (quadriceps, hamstrings, glutes), slowly raise one leg straight out from the hip until it is parallel to the floor while maintaining good posture. Carefully lower it back down with control; try not to rush through this movement as speed will decrease effectiveness. Repeat 15-20 times per set before switching sides.

By adding Leg Raises into your weekly workout routine you can strengthen your core muscles while also sculpting shapely legs! Make sure that you are starting each rep with good posture and regularly monitoring technique throughout each set; if any part of form begins deteriorating during Leg Raises slow down or stop altogether to avoid injury or straining any of the muscle groups involved in execution of this exercise


Stretching is an important part of any workout, and at the gym, it can help prepare your muscles for exercise and reduce your risk of injury. It can also help improve your posture and flexibility. Stretching can be done before or after a workout, but it’s important to always take the time to properly warm-up and stretch your muscles before beginning any exercise routine. Let’s take a look at some stretching tips and exercises you can do at the gym.

Dynamic Stretching

Dynamic stretching is an active form of stretching that uses motions to stretch muscles before exercise. It prepares the body for more intense physical activities, such as jogging, sprinting, and weightlifting. This type of stretching is used to improve performance and reduce the risk of injury. It takes longer to do dynamic stretches than it does static stretches but should still be part of a complete warm-up routine. Examples of dynamic stretches may include: arm circles, toe touches, leg swings, walking lunges and skipping. Dynamic stretching should be done at least 10 minutes before starting any workout or exercise program in order to gain maximum benefit from its effects.

Static Stretching

Static stretching is a form of flexibility exercise in which you stretch for a sustained amount of time (anywhere from 10-60 seconds), and is the most popular and common form of stretching. The goal is to gradually increase the range of motion at each particular joint beyond its normal resting state, in order to facilitate better mobility and lubrication in the joints. This type of stretching also increases circulation around the stretches areas, helping to impair muscles that have tightened up after exercise or working from a desk all day sitting down.

Static stretching should be done after your workout – when your muscles are warm – or even after a long day at work or school as it increases circulation and promotes relaxation. To maximize benefits, always concentrate on smooth, controlled movements when performing static stretches and hold each stretch for 10-30 seconds unless otherwise stated by a fitness instructor or medical practitioner.

Foam Rolling

Foam rolling is a form of self-myofascial release, commonly called SMR, that can be part of a stretching workout at the gym. This technique uses common gym equipment like foam rollers to improve flexibility and mobility, reduce muscle tension and improve range of motion. Foam rollers are cylindrical or contoured pieces of foam that gently knead muscles when manipulated with your body, gravity and pressure.

Rotating your body weight over the roller can help break up stiff areas of muscle tissue causing decreased tension certain areas for improved performance or hydration. Commonly used for back massage and lower body work outs such as squats, lunges and calf raises, foam rolling is not just for relief from tight muscles – it can also be used to prevent muscle injuries. It helps improve soft tissue extensibility – the ability of your muscles to tolerate stress without becoming too tight or inflexible – which makes you better prepared to complete challenging exercises without the risk of muscle strain or fatigue.

A foam rolling workout consists mainly by slowly placing pressure along specific parts of the musculature in order to help maintain fluidity within receptors found within these mentioned areas Depending on your fitness goals, different types and amounts on intensity is used when performing an ordinary workout session using this tool. To optimize blood flow you should hold each position for 30-45 seconds then move along stimulus points frequently but correctly in order to maintain proper balance between muscular tissue while increasing fluid movement within various cells throughout the body’s muscular system.


Going to the gym can be a daunting task if you don’t know what kind of workout to do. Whether you’re an experienced gym-goer or a newcomer, it’s important to be able to put together an effective workout routine in order to get the most out of your workout. In this section, we’ll talk about the various kinds of workouts you can do at the gym and how to get the most out of your time.


Yoga is a type of physical exercise with its focus on movement, flexibility, and posture. Studies have shown it to be beneficial for improving overall strength and coordination as well as aiding in injury management and prevention. It has also been found to help improve concentration, self-esteem, sleep quality, and even mood. Different types of yoga offer distinct focuses; some emphasize relaxation while others focus on building strength or creating balance between body and mind.

Yoga classes at the gym typically last anywhere from one hour to ninety minutes in duration. They may be very working with poses that increase the difficulty gradually over time or faster-paced with more challenging poses in each class session. Many people find it helpful to start out with introductory classes designed for beginning yogis so they can gain a better understanding of basic movements and poses before attending a higher level class.It is important when practicing yoga at the gym to ensure you have plenty of space so that you do not interfere with other activities going on around you. Additionally, depending on the specific class, you may need certain accessories such as blocks, straps or towels for certain poses. Most gyms that offer yoga classes will provide these items if needed. Before beginning a new type of workout such asyoga, it is highly advisable that you consult with your physician beforehand to make sure that it is safe for you to participate in such physical activity given your current condition as well as any injuries or Other medical concerns that may be present.


Pilates is a type of low-impact exercise that focuses on improving core strength, flexibility and posture. It was developed by the early 20th century physical trainer Joseph Pilates and its principles are still used today. It is generally done on the mat or using special equipment such as the Reformer, Cadillac or Ladder.

The practice includes a range of exercises that target different muscle groups and can be tailored to each individual’s needs and abilities. Exercises involve concentration, focus, controlled breathing and precision in movements. This helps build awareness of your own body and encourages improved posture for everyday activities such as walking or sitting.

Physical benefits include increased muscle strength, improved flexibility, coordination and balance as well as joint stability. Pilates can also have psychological benefits from stress relief to improved body image. With instructors experienced in working with people with medical conditions such as low back pain, Pilates offers an excellent form of exercise for most age groups.


Swimming is a great option for anyone looking to get a comprehensive workout, as it involves all of the major muscle groups and offers excellent cardio benefits. Swimming at the gym typically involves access to multiple pools, so swimmers have the benefit of varying terrain and a wide range of pool lengths that can accommodate everyone from the serious athlete to the occasional swimmer. Whether you’re swimming laps or doing water aerobics, swimming can be tailored to fit any skill level and improved upon over time. Additionally, unlike traditional workouts in which sweat makes physical activity unpleasant, swimming offers a refreshing experience that leaves exercisers feeling invigorated instead of exhausted.

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