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What workout is the most effective for seeing visible changes in your body? It needs to be a combination of cardio and weight training. The cardio is good for your heart and burns calories. It also helps reduce stress. Weight training is critical if you want to see real results. It is your muscles that shape how you look and it is building these muscles that increases your metabolism. A study done by Auburn University found that metabolism was increased by an average of 60% when the combined plan was used.
Being a busy woman, you need to look at doing efficient moves to reduce the amount of time that you spend without sacrificing your workout. Multi functional moves may be your best bet. They make you work hard and they do double duty. Some great moves combine upper and lower body, such as side lunges with lateral raise or squats with a bicep curl. These moves really make you work so you will continue to burn calories at a higher rate than if you split them into separate moves.
Another great time saver is to cut out your rest periods. You need to be careful here! You want to ensure the body part still gets a rest – so you move on to another body part. An example would be doing one set of push-ups (upper body) and then moving right into a set of squats. This way, your upper body is resting while you work your lower body.
Be sure you are lifting enough weight to make a difference. A study by the Journal of Strength and Conditioning Research found that participants chose a weight that was only 42 to 57 % of their one-rep maximum. You need to lift more than 70% of your one-rep maximum to gain strength. You want to be efficient, but it is also important to be effective and using heavy weights is the only way to get that done.

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