Best One Hour GYM Workout for Better Fitness

Sticking to short, high-intensity sessions may be tempting when time is tight. But if you have specific goals in mind, carving out an hour to exercise brings with it fitness benefits that micro workouts just can’t replicate.

Even if gyms are closed, or you’d just rather work out at home, an hour gives you plenty of time for a well-rounded routine with a proper warm-up and cool down. You could do a full-body workout, target specific areas or work on your cardiovascular endurance. Plus, having 60 minutes lets you build the intensity over the course of your workout session.

Whether you’re prepping for a triathlon or an obstacle race, regular one-hour exercise sessions at the gym are an excellent step in the right direction. Longer sessions are perfect for honing specific techniques to get you over the finish line, letting you work on foot strikes, breathing patterns, pedal rhythm, or pull-ups, for example.

But for maximum return on your time investment, having a solid workout plan in place is key. Pre-planning lets you move around the gym with purpose, without wasting precious time wondering what to do next.

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WHAT ARE THE BENEFITS OF A ONE-HOUR WORKOUT?

Whether squeezed into your lunch break or tacked onto your commute, one-hour workouts can have huge benefits on your physical and mental wellbeing. Regular sessions that include both aerobic and resistance elements will put you well on your way to achieving (and even exceeding) the minimum amount of activity needed for good health.

Official recommendations from Public Health England state that adults should accumulate at least 150 minutes of moderate-intensity activity (like brisk walking or cycling) per week or 75 minutes of vigorous-intensity activity (such as running). In addition, the PHE suggests we do resistance training two days per week, to develop and maintain strength in all the major muscle groups.

According to the government’s own report, achieving this amount of exercise is associated with better mental health and cardiovascular fitness, can contribute to healthy weight status, and can also have a protective effect on chronic conditions including coronary heart disease, obesity, and type 2 diabetes.

Sixty-minute sessions also allow time for a short stretching routine, helping you work on the third (and often overlooked) pillar of health after muscular strength and cardiovascular fitness: flexibility. From sprinters to bodybuilders, joint mobility is vital to athletic performance as it reduces the risk of injury and soreness. But it’s also important when it comes to maintaining posture and balance as we age, something that can significantly increase our quality of life.

1 HOUR FULL-BODY WORKOUT

What it’s good for: Improve your cardiovascular fitness and work for all the major muscle groups with a full-body workout that you can fit into your lunch break.

What you’ll need: For this routine, you’ll need to use a stationary bike, a mat and a bench or step, a weighted barbell that you can comfortably squat with, and dumbbells that you can chest press,

How it works: Warm up for six minutes on the exercise bike at a low resistance level, aiming for a range of 80 to 90 RPM. After your warm-up, perform each of the exercises for 30 seconds with a 30-second rest in between. Do the workout three times then include a short stretching routine of static stretches at the end.

The workout:

• Dumbbell squats
• Mountain climbers
• Dumbbell chest press on bench
• Back raises
• Plank