12 Surprising Tricks To Make Your Workouts More Effective

Credit: Collage by Valerie Fischel, model: Mikolette / Getty Images

There’s nothing worse than walking out of the gym thinking welp, that was an hour of Netflix time I’ll never get back. Sure, there’s no such thing as a bad workout, but there is such thing as a great one. The good news? Every workout can feel extra satisfying with a few clever tweaks to make your gym session work harder for you. 

Of course, when it comes to fat loss and muscle gain, there are no shortcuts for hard work—but you can make that hard work go further by training smarter. 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~. 

Graphic by Valerie Fischel

Sipping a cup of joe before a workout can help bring your intensity to new heights. “It stimulates the central nervous system, making an intense workout feel easier, helping you to push harder and longer,” says Michelle Lovitt, C.S.C.S. “It is essentially a performance enhancer,” adds Hannah Davis, C.S.C.S. and author of Operation Bikini Body. In fact, one study found that runners who drank coffee before a 1,500-meter run finished it 4.2 seconds faster than those who were unknowingly given decaf. Another study found that a pre-sweat coffee can actually make exercise feel easier (and more enjoyable), so you may be more likely to push harder.

Start sipping it 30 minutes before your workout for the best effect—this will give the caffeine a chance to get into your system. Eight ounces (about one cup) is the magic number here—any more than 200 mg of caffeine and you might get jittery. 

Graphic by Valerie Fischel

During exercise, as well as normal daily activity, your body’s fascia (the connective tissue encasing your muscles) gets micro-tears, explains Adam Rosante, C.S.C.S., author of The 30-Second Body. “During the healing process the layers may heal improperly, binding together like tiny little knots on a rubber band. Self-myofascial release, like foam rolling, is the process of literally working out these trigger points so that you can, literally, move better,” he says. 

Improve your training session by giving your muscles some foam rolling love before you start working out. “This will help prep your muscles to work to their fullest potential,” adds Davis. “When your muscles work more efficiently, you can push harder and ultimately that burns more calories during a workout.” Foam rolling can help improve mobility and range of motion—for example, a deeper squat means more muscle recruitment, so you’ll build more strength. In addition to a foam roller, Rosante likes using Yoga Tune Up Balls or lacrosse balls to loosen up.

Graphic by Valerie Fischel

“Dynamically warming up your body has a similar effect [to foam rolling] in that it helps improve mobility in your joints and pliability in your muscles,” says Rosante. “Better movement allows you to perform exercises correctly and more efficiently, improving the quality of each workout.” Plus, “a really good dynamic warm-up will also gradually raise the heart rate, leading to a greater overall calorie burn.” A dynamic warm-up is one that has you moving, rather than holding your stretches. Here’s a perfect five-minute dynamic warm-up to try.

Graphic by Valerie Fischel

“Alternate muscle groups so that [you can take less rest] without sacrificing the form or quality of the movement,” says Davis. This means pairing upper body exercises with lower body exercises in strength sets (for example, alternating between squats and chest presses) so you give one muscle group time to recover while you’re working another. Multitasking, right?

Graphic by Valerie Fischel

The best way to guarantee results is showing up to do the work in the first place, and then you can push the intensity when you’re ready. One simple way to make your regular routine more challenging is to rest less between reps and sets, explains Davis. “I recommend taking 30 seconds to 60 seconds between exercises. Closer to 30 seconds if you want the workout to be more cardiovascular, and on the longer end if you are focusing on increasing weights.” The shorter the rest time will keep your heart rate elevated, but if you’re using super-heavy weights you may need a little extra time to fully recover before your next set.

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