Gyms are open!
But it’s not business as usual.
Just like gyms have had to adapt to the coronavirus pandemic, you too are also going to have to adapt in order to get the best out of your workout. Today I wanted to discuss my top fat loss methods for a post-lockdown gym environment.
Let’s take a quick look at a rough outline that gyms are adhering to right now. For a start there’s going to be some sort of social distancing measures in place. Members will also be asked to clean down equipment before and after use. Numbers in the gym may be limited and you may even have to book a time slot for a workout which will give you roughly an hour to get in and out.
From where I’m standing your gym workouts right now should maximise kcal burn and adhere to these three important criteria.
– Help you maintain social distance.
– Minimise the time spent cleaning/maximise the time spent training.
– Keep things short and sweet – 60 mins max.
Below are three fat loss methods that I’ve been using with my clients to help them maximise their time in the gym, keep them safe and ensure they continue to see incredible results:
A barbell complex is a simple yet very effective training technique for burning lots of calories in a short amount of time. The best thing about them is you only need one bit of a kit – a barbell! This means you’ll only have to spend time cleaning down one piece of kit. So what is a complex? It’s basically a circuit using one bit of kit. You perform all exercises back to back without putting that bit of kit down. After a good warm-up here’s a great intermediate barbell complex for fat loss.
8 barbell rows / 8 barbell front squats / 8 barbell push presses / 8 barbell good mornings.
Remember perform all back to back without putting the bar down. Select a weight that strikes a happy medium for all exercises. After one round is complete rest for 60 seconds and repeat for a total of 4-5 rounds.
Same Kit Supersets
This fat loss training method is very similar to barbell complexes however you only do two exercises back to back. It works well on many pieces of equipment but here’s an example using a light set of dumbbells.
1A: Dumbbell standing side raises
1B: Dumbbell standing shoulder press
A timed set circuit is the grandaddy of all fat loss training methods. All you need is five exercises and 20 minutes of time. Again you won’t need much equipment and you can gather all your kit into your own little space so you won’t be running around the gym breaking social distance rules left right and centre. Instead of giving you a workout, I’ll give you a formula so you can create your own circuit.
1A: Full body cardio movement (example: burpee)
1B: Lower body movement (example: goblet squat)
1C: Upper body pushing movement (example: dumbbell push press)
1D: Upper body pulling movement (example: dumbbell row)
1E: Core movement (example: plank)
You can mix the work/rest time up to suit your abilities, but a great place to start is 30 seconds on/30 seconds off for four rounds.
To close this post off, I just want to remind you that I’m here to help. If you need help to lose some fat, let’s chat. Drop me an enquiry for online coaching here and I’ll be in touch.