Finding time to work out between social events, family engagements, and late nights at the office is a full-time job in and of itself. That being said, it's best to make the time you do manage to spend at the gym count—no 15-minute jogs or crunches allowed. Women's Health recently spoke to two personal trainers and strength coaches about the exercises that will give you instant results, and we couldn't be more excited to put them to the test. According to certified strength and conditioning specialists Pete McCall and Taylor Gainer, these are the top three exercises that will make the most of your time spent at the gym:
"This dynamic, high-intensity move works the power muscles through your entire backside, like your butt, back and hamstrings, making them look more toned," says McCall. "Plus, it'll rev up your cardiovascular system and get you sweating." Here's how to do them:
- Stand with your feet shoulder-width apart.
- Bend your knees, push your hips back, and grab the top of the kettlebell with two hands.
- Swing the bell back between your legs, straighten legs, thrust your hips forward, and swing the kettlebell directly in front of your chest.
- Let the kettlebell fall back through your legs to return to start.
Resistance band bicep curls
"Resistance bands are my go-to for curls because they provide continuous tension in the muscle," explains Gainor. "Resistance band bicep curls will leave your arms looking a little bit tighter and toned for the rest of the day." Here's how to do them:
- Stand with your feet over the middle of a resistance band, shoulder-width apart.
- Hold the handles at your sides with your elbows fixed to your waist.
- Slowly curl your arms up to your shoulders and back down again while keeping your core engaged.
"This one is all about the booty. After just one set, you'll notice that your glutes feel firmer, look bigger, and even sit rounder and higher on your backside," says McCall. "Your glutes are your body's biggest muscle group, and this move hits them hard." Here's how to do them:
- Hold a pair of dumbbells in an overhand grip, and hold them at arm's length in from of your thighs.
- Stand hip-width apart and bend your knees slightly.
- Bend at your hips and lower your torso until it's almost parallel to the floor.
- Pause and then raise your torso back to the starting position.
Head over to Women's Health for more high-intensity exercises, and share your go-to workout routine with us below!