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The Ultimate Gym Workouts to increase strength and muscle
From Cardio, to Weight Training, to High Intensity Training, you can supercharge your gym sessions and build muscle
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What is the best Gym Exercise?
Where the gym is a very ‘each to their own‘ environment, everyone has there own go-to exercises, routines and set ups. When it comes to exercises in your routine , some will always be advantageous, no matter what your approach. These exercises should have a place in most gym goers plan…
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Push Ups
Push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with correct form, they can strengthen the lower back and core too! Pushups are a fast and effective exercise for building your strength.
Overhead press
Some prefer the standing barbell overhead press to bench press itself. This exercise demands huge effort from your abs and all the assistance muscles that get used to press the barbell (or dumbbells) overhead; this move can help massively develop your shoulders and chest and can be done standing or seated.
Squats
Whether it’s barbell, dumbbell or goblet style to ease the spinal compression, squats are an absolute foundation of leg training. They can be easily adapted too for people with poorer joints.
10 cardio workouts you can do in the gym to burn calories
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CYCLING
Cycling is easy on the joints and a great cardio exercise for losing weight. Give a spin class a go, and with the help of high energy music, an encouraging instructor and the group atmosphere you’ll get a mix of sprints, hills and recovery to burn up to 600 calories an hour!
ROWING
Rowing is deceptively challenging if done right. To really get the most from your rowing workout, you should aim for shorter bursts of intensity to mix the anaerobic and aerobic exercise. 10 minutes of intervals are much more effective than cruising for half an hour.
BOXING
Boxing offers stress relief and will improve your hand-eye co-ordination, balance and reactivity. Not to mention being really fun.
SWIMMING
Swimming is a low-impact activity that blasts fat. You’ll burn around 350 calories for every half hour of breaststroke.
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What is a HIIT workout?
Most HIIT workouts consist of a fast, higher-paced load that’s followed by a short period of rest or an exercise of lower intensity. This is then repeated in small, manageable sets. The aim is to get your heart rate up to a level that you can’t sustain for long — typically in excess of 80% maximum — whilst challenging the body and allowing you to burn more fat in less time.
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