The Dream Team on Maximizing Gym Time

Each month iVillage poses a different question to our Dream Team of experts. Here's what we asked this month: What are three things I should definitely be doing at the gym if I have limited time?

Jonny Bowden, MA, CN, CNS
Will you let me have four on my list? If so, here's my favorite time-challenged circuit: After warming up, do a couple minutes on the treadmill at high speed, then some squats, push-ups and crunches. Repeat until you run out of time. You'll be amazed at how effective that can be. In fact, you'll probably be exhausted within 10 minutes.

If it really has to be three, leave out the crunches and do them on another day.

Liz Neporent, MA
It's a question of priorities. Ask yourself: What are the three things I most hope to accomplish by working out? Your answer will determine how you spend your valuable time in the gym.

Let's say, for instance, your goal is weight loss. There's no point in heading for a low-energy stretch class, since that's not exactly the best method for incinerating calories. A sprint or interval workout would be a better use of your time, because they give you the best bang for your calorie-burning buck. For sprint work, start with a slow-paced warm-up of 1 to 5 minutes. Then do a cardio activity such as walking hills, running or cycling at 75 to 90 percent of maximum effort, followed by a 1-to-5-minute easy cooldown. For interval work, alternate 1 to 5 minutes of fast-paced work with 1 to 5 minutes of moderately paced work ‑- and of course don't forget your warm-up and cooldown.

Priorities aside, the most effective workout schedule includes something cardio for your heart, something strength oriented for your muscles and something flexibility oriented for posture, relaxation and ease of movement. Aim for 10 to 60 minutes of cardio three to six times a week, at least two strength workouts a week and 3 to 5 minutes of stretching three to six times a week. When you're tight on gym time, choose the workout element that's most important to you and get creative about fitting in the rest of your exercise. A couple of 10-minute walks throughout the day will fulfill your cardio commitment. A set of push-ups while you're printing a report or 12 calf raises while you're waiting in line at the grocery store will fulfill your strength training needs. And a couple of stretches right before bedtime or during commercials will fulfill your stretching requirements.

Lynn Grieger, RD, CDE
By pumping up your heart rate while you're lifting weights (circuit training), you'll accomplish a lot in a short period of time. Warm up for 5 minutes on the bike or treadmill, and then start your weight-lifting circuit. Follow each set of weights with 1 minute of cardio activity such as jumping rope, doing jumping jacks or running in place. My local gym has stairs from the weight room to the cardio area, and I often see people moving from working on biceps to running up and down the stairs for 1 minute, then focusing on their triceps, etc.

What can you do at the gym that you can't do at home? If you have a treadmill at home, you can walk or run while you catch the evening news, so focus your gym time on lifting weights. Get an exercise mat and do stretching and Pilates at home, then use your gym time to take a vigorous spinning class.

Combine muscle groups in one exercise. For example, use weights to do bicep curls while you also crank out lunges. Combine steps on and off a bench with lateral arm raises. Sit on a ball to do as many exercises as possible to strengthen your abdominal muscles at the same time.

Lisa Lillien, "Hungry Girl"When I don't have lots of time, I tend to do an abbreviated version of my regular workout. If I only have 15 minutes to weight train, I'll be sure to do exercises that target both upper and lower body. I'll also try to get at least 20 minutes of cardio in, no matter what. If I have limited time, I tend to jump on the elliptical trainer. If I have more time, I opt for the treadmill. Stretching is important, too. So stretch a bit and do some weight training and 20 minutes of cardio. You can get through those three things in about 30 to 40 minutes.

For more from Lisa Lillien, go to hungry-girl.com.