A healthy lifestyle should consist of a nutritious diet combined with a regular physical activity routine. You can exercise outside with activities such as running, biking, walking and swimming or indoors, specifically at a fitness facility or gym. Getting an effective workout in at the gym can be difficult however during busy peak hours when it's overcrowded. Having a plan can help you work out effectively to overcome this barrier. Consult with a health care professional prior to engaging in a new exercise routine to avoid adverse health risks.
Step 1
Try a new cardio machine. If you typically go to the gym and run on the treadmill or use the elliptical, you may have to try a different machine if they are all being used. Jump on a bike, stair-stepper or rowing machine to change up your routine and add variety. You can get an effective workout by using a different machine since you are using different muscles and not just going through the motions. Furthermore, you may find after 10 or 15 minutes, the machine you wish to use becomes free and you can switch.
Step 2
Workout with partner. Working out with a buddy allows you to take turn using weight machines or dumbbells and avoid having to stand around for someone to finish with equipment. Alternate sets with a partner by spotting him while you take your rest break in preparation for your next set. This also increases motivation to stick with a routine and try new exercises to avoid plateaus and boredom.
Step 3
Try a circuit-training session by alternating cardio with strength training. Pick a corner of the room and use a spare jump-rope to do two minutes of jump roping with a minute of resistance exercises such as pushups, pullups, lunges and squats. Alternate exercises with cardio to complete a 20 or 30 minute workout. Alternatively, if you normally do all your cardio exercise prior to lifting weights, try doing your workout backwards, or 10 minutes or jumping on the bike for five to 10 minutes in between lifting weights.
Step 4
Try new tools and equipment. If you can't get quick access to certain weight machines, improvise and perform the same exercise with dumbbells or rubber tubing which also provide resistance to increase muscle strength. Grab a stability ball for an abdominal workout and a BOSU ball to stand on and create instability while doing shoulder presses and lateral raises with dumbbells. A spare bench can also allow you to do tricep dips, back rows and stepups for cardio.
Tips and Warnings
- Consider changing up your workout and exercising outdoors when the weather is good. Ask the front desk when the least busiest times of day are at the gym and try to work your schedule accordingly.
- Acquire a physician's consent prior to engaging in a structured exercise routine.
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