Similarly, if you switch your focus from your upper body to your lower body quickly and repeatedly then you’ll make the most of your effort and maximize results. Celebrity trainer Gunnar Peterson explains that you should “alternate upper- and lower-body exercises without rest in between to up your caloric burn exponentially” because this routine “can raise your heart rate by forcing blood to shunt from your arms to your legs.”

And if you really want to make the most of your time in the gym, you also need to be smart about how you spend your time out of the gym. A balanced diet is important to make sure you are properly fueled for your workout. Think about it: a car cannot run on zero gas, and your body will not function without proper fuel. And that means you need to bulk up on complex carbs (including fruits, veggies and beans), lean protein and hydrate with tons of water. And as important as your food intake is to give you fuel, you also need to make sure your body gets enough rest. Try to get a solid 7-8 hours of sleep each night, and don’t be afraid to give your body a break here and there. A rest day might be just what you need to help your muscles recover, prevent injury, and maximize your next workout plans each time.