Follow this expert-backed workout routine to give your results a major boost. With benefits such as better quality sleep, a boost in brainpower, and increased levels of happiness, exercise is such an important part of your daily schedule. Sometimes, the fact that you're getting up and out is a win in itself. But what you include in your workout routine matters, too. Science and experts agree: There are loads of benefits to diversifying your workout schedule, including avoiding injury. Choosing which days to do upper or lower body workouts, as well as low or high intensity, can be the key. Adam Rosante, celebrity strength and nutrition coach. While it's not for everyone, you can work out every single day if you want to forgo a rest day - as long as you do so strategically. This means caring for your body as you go and not overdoing it. Dennis Cardone, D.O., Prime Boosts Pills chief of primary care sports medicine at NYU Langone Medical Center.

Look no further than this perfectly balanced weekly workout schedule courtesy of Rosante. Strength training is a critical part of any weekly workout schedule. Sure, dumbbells and barbells may look overwhelming at times, but strength training can help build lean muscle, increase bone strength, and prevent injury. Try this upper-body dumbbell workout or incorporate HIIT into your upper body training with this at-home bodyweight workout. Holly Rilinger, an AAFA-certified personal trainer and founder of LIFTED. When it comes to lifting, the general rule of thumb is to allow 48 hours of recovery time between working the same muscle group, according to the Hospital for Special Surgery. That said, focus on lower-body strength on "day two" of your weekly workout routine to give upper body muscles a rest. While spacing out your workouts, avoid doing the "same activity on successive days," says Dr. Cardone. A low-impact workout will ensure you give your muscles time to recover before you hit the heavy weights again.

Not only do these fast-paced workouts take less time than others, but HIIT workouts can also provide the same health benefits as endurance activities, according to a 2013 study published in the Journal of Physiology. There's even evidence that those who pick up HIIT-style workouts are more likely to stick to their routine (including a weekly gym workout plan!) because of the variety of movements. End your workweek with total-body strength training. Rosante. He encourages a primary focus on heavier compound lifts (which work tons of muscle groups), such as the deadlift, hip thrust, squat, bench press, and weighted rowing movements - plus, anti-movement exercises for your core. HIIT workouts tend to get all of the attention these days for their many benefits, but steady-state cardio is still important for your health. In fact, a 2017 study found that running just two hours a week can significantly extend your lifespan, providing some pretty convincing evidenc.kr/bbs/board.php?bo_table=free&wr_id=2150073">Prime Boosts Official keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor.