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Sure, there’s no such thing as a bad workout, but thereissuch thing as a great one.
Collage by Valerie Fischel, model: Mikolette / Getty Images
This means warming up your body, pushing your limits, and choosing efficient workout methods.
Here are 12 tips from top trainers on how to give you and your workout a ~super boost~.
Sipping acup of joe before a workoutcan help bring your intensity to new heights.
Graphic by Valerie Fischel
It is essentially a performance enhancer, adds Hannah Davis, C.S.C.S.
and author ofOperation Bikini Body.
Improve your training session by giving your muscles some foam rolling love before you dive in working out.
Graphic by Valerie Fischel
This will help prep your muscles to work to their fullest potential, adds Davis.
In addition to a foam roller, Rosante likes usingYoga Tune Up Ballsor lacrosse balls to loosen up.
Better movement allows you to perform exercises correctly and more efficiently, improving the quality of each workout.
Graphic by Valerie Fischel
A dynamic warm-up is one that has you moving, rather than holding your stretches.
Heres a perfectfive-minute dynamic warm-upto try.
“I recommend taking 30 seconds to 60 seconds between exercises.
Graphic by Valerie Fischel
Squats while holding 10-pound weights are even tougher.
Need another reason to pick up the weights?
Strength training helps your body burn more calories in the gymandout.
Graphic by Valerie Fischel
This means thinking about the muscles you’re engaging while you’re performing an exercise.
“Movement in the body originates in the brain,” explains Rosante.
“Your brain sends a signal to your muscles telling them to contract.
Graphic by Valerie Fischel
A strong mind-muscle connection can help to recruit more muscle fibers during a lift.”
It will also help double-check you stay in thezone.
There are plenty of benefits to steady-state cardio, especially if youre training for an endurance race.
Graphic by Valerie Fischel
These types of workouts combine intervals of intense effort (thinkallthe burpees) followed by short bursts of recovery.
HIIT is both time efficient and effective, says Davis.
This is because HIIT training keeps your heart rate up which translates to lots of calories burned.
Graphic by Valerie Fischel
Plus, theres that wholeafterburn effect.
Greater energy expenditure equals greater calorie burn, explains Rosante.
Talking about effort, its important to keep tabs on exactly how hard youre working.
Graphic by Valerie Fischel
A simple way of doing just that is by wearing a heart-rate monitor.
This will help you stay focused on your workout.
If you better, “leave your phone in the locker,” suggests Davis.
Graphic by Valerie Fischel
“A kick-ass playlist will keep you moving and loving a workout,” says Davis.
“I want to squat more when I listen to Destiny Childs ‘Bootylicious’!
There have beenstudies that showhow music can improve performance.
Graphic by Valerie Fischel
A great playlist keeps you motivated and having fun!”
And you dont have to jump from yoga to CrossFit to see the benefits of an increase in intensity.
There are many ways to go the extra mile, says Davis.
Graphic by Valerie Fischel
Used to 10 reps?
Use the same weight and make a run at hit 15 reps. Or increase your weight.
Even a small increase will spur a little extra burn.
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