Incorporate these strategies into your own workouts and leave the heaving to somebody else (and, injuries too, that is!).
BE COMPETITIVE – Competititon is a great motivator. A 2010 study by UK scientists found that training in a group boosts people’s pain tolerance, and releases a surge of endorphins that can high-five you through competitive stress.
KEEP IT SHORT – No, really. Overweight adults who trained with weights for just 11 minutes a day, 3 days a week, increased their muscle strength and burned more calories at rest 24 hours after each session than nonexercisers burned, shows study from Southern Illinous Univ at Edwardsville.
USE TOTAL BODY EXERCISES – A 2011 study in the European Journal of Applied Physiology found that people who performed whole-body resistance training exercises (either single-set or 3-set) boosted their metabolism by 6 percent for up to 3 days.
GO ALL OUT – Syracuse University researchers found that reciprocal supersets (that is, paired exercises that target opposing muscle groups with limited rest) burned more calories every minute than sets of unpaired exercises with rest in-between did. Higher intensity now means less fat later.