Lacking Workout Motivation? TRY WORKOUT STACKING

Lee-Anne Willats
Oct 16, 2023
2 min read

Updated: Jan 7, 2024

BY ELEMENTAL

Lacking Motivation? Try Workout Stacking. — Workout Stacking

We don't need to spend two hours a day in the gym to reap the benefits. Nope, this isn't just wishful thinking - it's actually shown by science that short workouts can have a big impact.

What is stacking in exercise?

If you want to build a fitness routine but are having trouble finding the time or the motivation, then fitness stacking could be the perfect solution for you. Fitness stacking is when you work in smaller bursts of exercise throughout the day, "stacking" them up to make the equivalent of a full workout.

How should you stack your workouts?

Start with a style of class you already love, then add a class that will complement that or will give you something new to try. For example, if you love cycling or running, begin with that and stack some strength or yoga. You'll already be warmed up, and that will make it easier to try something new or different.

Here's an example of how you could combine muscle groups using the more detailed groups:

There is no right or wrong way to create a strength training routine. However, pairing certain muscle groups together can help make your workout more efficient.

Monday: arms and shoulders

push-ups: 3 sets of 8 reps
biceps curls: 3 sets of 8 reps
shoulder press: 3 sets of 10 reps
bench dips: 2 sets of 12 reps
lateral raises: 3 sets of 10 reps

Wednesday: legs

barbell back squats: 3 sets of 8 reps
dumbbell lunges: 2 sets of 10 reps
Romanian deadlifts: 3 sets of 8 reps
step-ups: 2 sets of 12 reps
calve raises: 3 sets of 12 reps

Friday: back, chest, and abdominals

dumbbell bench press: 3 sets of 8 reps
dumbbell fly: 3 sets of 8-10 reps
bicycle crunches: 3 sets of 20 reps
one-arm dumbbell rows: 3 sets of 8 reps
dumbbell bent-over rows: 3 sets of 8 reps
crunches: 3 sets of 20 reps

What are the benefits of stacking your workouts?

The benefits of short workouts are well-documented, from increasing metabolism after a fast and furious four-minute Tabata workout, to reducing the risk of cardiovascular disease and diabetes thanks to simply being less sedentary.