If I only have 1 hour at the gym, what's exercises should I do to maximise my workout?

Question

I'm female and my objective is to have a more lean and toned body.

Answer 1

1) 5 minutes of warm up (walk).
2) 30 minutes of resistance training.
3) 15 miunues of cardio.
4) 10 minutes of strech.

Do above 4 days a week.

Take sufficient rest for your body to recover from workout. Workout actually damages your body. You need to give your body a time, nutrition, and rest to re-build to be stronger. Otherwise, you going to lose the benefit of working out.


1) Goal here is to warm up to prep your body to get maximum results from the work out. Conserve your energy for 2).

2) Goal here is to try compound exercise (use multiple joint) and focus on large muscle group as main exercise, and add realted muscle group to finish up.

Tips:
- At end of each sets should be difficult to complete.
- Keep you form right.
- Try avoid doing too many sets, but do small number of good sets (put your mind into it, you should not be able to talk).
- Keep the interval up to 60 seconds.

Day #1 (Leg, AB day)
- Squat 3 sets x 12 reps
- Dead Lift 3 sets x 10 reps
- Calf raises 3 sets x 10 reps
- Crunch 3 sets x whatever reps
- (do whatever your choice of leg exercise to keep it fun)

Day #2 (Back and biceps day)
- Lat machime Pull down 3 sets x 12 reps
- Bent Over Raw 3 sets x 10 reps
- Cable biceps curl 2 sets x 10 reps
- (do whatever your choice to keep it fun)

Day #3 (Chest, triceps, shoulder day)
- Dumbell bench press 3 sets x 12 reps
- Cable Triceps Push Down 2 sets x 12 reps
- Dumbless shoulder press 2 sets x 12 reps
- (do whatever your choice to keep it fun)

There is no day 4. If you hit gym 4 times a week, start over Day #1 work out.

3) Cardio of your choice.
- Your body should be primed for cardio at this point

4) Strech

I need to add comment looking other answers...

Jill got it right in her brief explanation. Resistance training, which tend to be ignored among female, are very important because it gives you the fundamental muscle to burn the carolies and provide the shape. If you do not need to afraid be like bodybuilder. It will take you 10 years of very heavy weight lifting with strict diet, and gifted gene or heavy use of some drugs to be one like that (or still won't).

Also, whoever said that personal trainer is making her 20 minutes of cardio is getting ripped off. Cardio should be recommended by trainer, but should not be in the personal training session. Cardio does not require personal trainer's full attention, other than a few instructions once in a while.

Answer 2

My 1 hour gym workout consists of;
30 minites on the stair climber with free wieghts in my hands to work my arms at the same time.
Then I go through the nautilus system and do 3 sets of 10.
I make sure I work at each muscle group using nautilus of free wieghts.
Make sure you stretch before and after.

Answer 3

do 10 mins of cardio to pump up your heart rate, then use the machines. go through the WHOLE circuit (all the machines training different parts of the body) with 2-3 reps each.keep the weights at minimum and slowly increase it overtime. keep the last 10 mins for stretching as this will lengthen and further define ur muscles.do this consistently and u'll be leaner and toner.

Answer 4

to get a more toned body, you have to include weight training in your workouts. cardio is important to, but weight training will build you muscle which will help increase your body's fat burning ability. if you're okay with doing weights, start out with like a 15 min. warm-up and stretch, then do a total body work out with weights about 3 times a week. i would def. recommend going to the bookstore and getting a book about fitness and nutrition bc they really help in giving you info about what exercises to do and what not.

so weights and abs 3 times a week, then you can do cardio 3 other days, and then one day of rest.

Answer 5

If you only have an hour each visit and you go 6 times a week:

Mon: Upper Body
Tue: Cardio
Wed: Lower Body
Thu: Cardio
Fri: Upper Body
Sat: Cardio
Sun: Rest

Switch upper/lower body days the next week.

Answer 6

I am seeing a personal trainer once a week for 1 hour:

Our sessions involved - cardio eg. treadmill or stepper for 20 mins then while your heart rate is still up do abs, chest, arms, leg weights and finish with another bout of cardio ie bike.

I have been doing it for 4 weeks and have lost 7 kgs. So believe me it works!!

Have fun

Answer 7

Elliptical machine.

Answer 8

do some crunches. they works wonders on your abs and they are easier than most other excercises. (well to me) if you do it faithfully u'll see results. hope i could help

Answer 9

USe the treadmill....or take the aerobics class

Answer 10

i think you should stick to cardio workout