When it comes to exercising, we all know there aren’t any shortcuts. You either work hard and get results, or you don’t. However, there’s no need to permanently live at the gym just because you want to look good. With a well-defined and targeted workout, you can tone up quickly and safely. These five simple steps will help you to make the most of your workout without becoming a gym junkie.

1. Slow down when lifting weights

There is more to weightlifting than simply raising and lowering dumbbells. To make the most of your workout, you need to pay attention your lifting speed. Most people move to quickly when raising their weights and rely on gravity to lower their weights. This incorrect method allows the muscle to relax and slows your muscle gain. Research has shown that exercisers who take their time have almost double the gain in strength when compared ot exercisers who do not. Try counting to four as you raise and lower the weights.

2. Focus on one area at a time

To make the most of your time and get great results, focus on one muscle group at a time. Pick a group of muscles, arms for example, and do three exercises for that muscle group, one after the other, with no rests in between. For example, do dumbbell rows, then pushups, and pull-ups. Within a few minutes, you’ve trained this area and can focus on the next group of muscles. Using this training strategy will cut your workout time in half without sacrificing results.

3. Train in intervals

Ask any trainer and they will tell you that interval training is the quickest way to tone up. Interval training isn’t complicated, it is simply alternating between light and high intensity activity. It’s a proven calorie burner and will melt the layer of fat that hides your muscles. In addition, the constant rotation between different exercises places enough stress on the body to enact change without causing injury. Intervals can be added to any workout to create a challenge. To do this, begin with your normal warm up, follow with 90 seconds of moderate intensity, and 30 seconds of high intensity.

4. Don’t forget to eat!

What you eat before and after exercising is just as important as the workouts you do. Make sure that you are hydrated and have eaten before working out. Within an hour after your workout, refuel your body with a snack. Eating after a workout helps your body to recover quicker, getting you the best results.

Exercising smarter will help you make the most of your workout time so that all of your efforts pay off.