17 Smart Ways to Be More Productive at the Gym

Plan your gym goals before arriving. It’s easy to get distracted and feel overwhelmed when you hit a crowded floor, but if you’ve already jotted a few notes, you’ll know to head immediately to the mats, treadmills, or free weights. Take it a step further by writing down the number of reps, sets, or even a specific workout to avoid cutting corners halfway through.

Water doesn’t only hydrate—it can fight fatigue too. Two hours prior to your workout, try to drink 17 to 20 ounces of water. During your workout, drink seven to 10 ounces about every 20 minutes.

Though studies have shown benefits to working out on an empty stomach, it’s always best to follow your gut—literally. Fueling before a workout also provides sustained energy so you can push harder. Try a pre-workout snack like an apple and peanut butter or a protein smoothie. In general, stick to something that’s high in carbs and low in fat and fiber to minimize digestive issues.

Stay aware of the clock ticking between intervals or sets. That 60-second recovery can easily turn into three or four minutes if you’re not paying attention. Try using a timer on your phone or an interval app to keep rest consistent.

Want to really save time? Do two exercises in a row that focus on thesame muscle group (think: squats followed by lunges, or push-upsfollowed by pull-ups). Decreasing rest will engage muscles and burn more calories.

To avoid plateaus, switch up your intensity and reps on a regular basis. Upping the amount of weight you’re lifting will build muscleand burn fat (and no, ladies, it won’t make you bulky). In general, once you can do eight to 12 reps at a particular weight, increase the weight by 5 percent. Once you can do 12 reps, increase again.

If you’re constantly hitting the gym by yourself, you can get stuck in a rut fast. Signing up for a class—whether it’s spinning, yoga, or a mix of cardio and strength—can spice things up and help push you to a new level. Bonuses: A definite start and end time, help from an instructor, and accountability.

BYOF to the gym. Not only can friends help increase youraccountability, but we’re pretty sure exercising together is a lot more fun than going solo. The same holds true for couples: Studies have shown couples have a strong influence over each other’s healthy behaviors and that sticking to a healthy goal is easier when a partner is in on it too. Try these exercises and work out side by side.

Short on time? High-intensity interval training like Tabata can burn fat fast. You’ll push hard, recover, then repeat in an effort to spike your heart rate and maximize caloric burn. Yes, it’s hard, but you’ll be finished in half the time.

We’re not saying there’s something wrong with classic bicep curls or leg extension machines—but if you’re looking to save time, there are more effective ways to hit all your major muscle groups. Multiple-step moves like—squats with an overhead press or lunges with a twist—target all over and will keep your workout from feeling too basic.

Instead of spending an hour on the treadmill, opt for shorter intervalsinstead. Short bursts of intense running can build speed and increase cardiovascular strength in less time than long, steady-state runs, but you can also mix it up with incline intervals if speed isn’t your thing.

To prevent any sort of slacking (we’ve all been there), sign up for a session with a trainer. Science suggests a personal trainer can motivate people to up the intensity at the gym. Additionally, trainers can help correct bad habits and will keep your routine fresh.