Maximizing Limited Gym Time: Get Fit Efficiently at ONE Institute

In today’s fast-paced world, finding time for the gym can be challenging. At ONE Institute, we believe in making every minute count. Here’s how you can maximize your limited gym time with compound exercises and smart workout strategies, especially if you’re a busy professional in city like Amsterdam.


Focus on Compound Exercises

Compound exercises target multiple muscle groups simultaneously, providing a comprehensive workout in less time. Incorporate these key moves into your routine:


  • Squats: Engage quads, hamstrings, glutes, and core.
  • Deadlifts: Strengthen the entire posterior chain, including the back, glutes, and hamstrings.
  • Push-Ups: Work your chest, shoulders, triceps, and core.
  • Pull-Ups: Develop your back, biceps, and shoulders.



Implement High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief rest periods. This method boosts cardiovascular health and burns more calories in less time. A typical HIIT session can be completed in 20-30 minutes, making it ideal for busy schedules.


Utilize Supersets and Circuits

Maximize efficiency with supersets (performing two exercises back-to-back with no rest) or circuits (a series of exercises targeting different muscle groups with minimal rest). These approaches keep your heart rate up and ensure a full-body workout in a short period.


Prioritize Quality Over Quantity

Proper form is crucial to prevent injuries and maximize the effectiveness of your workouts. Focus on performing each exercise correctly, even if it means doing fewer reps or using lighter weights.



Warm Up and Cool Down

Always allocate time for warming up and cooling down. A proper warm-up prepares your body for exercise, reducing the risk of injury, while a cool-down aids in recovery and reduces muscle soreness.



At ONE Institute, we’re committed to helping you achieve your fitness goals, no matter how busy your schedule. By focusing on compound exercises, incorporating HIIT, and utilizing efficient workout strategies, you can make the most of your gym time and see significant results.


If you’re looking for a personal trainer in Amsterdam to help you maximize your workouts and stay motivated, our team is here to support you. Click here to get all the start information.