When we are back in our gyms, it will be important for us to focus on compound lifts. Some examples of compound lifts are deadlifts, squats, bench press and pull-ups. These exercises are very efficient because they work multiple muscles at the same time. For example, the deadlift works nearly every single muscle in the body. Major muscle groups targeted are glutes, legs, back, shoulders, arms and core. Our bodies are expending a lot of energy when performing compound exercises which will produce returns quickly. Building muscle will burn calories while we are sleeping. 

Incorporating high intensity interval training (HIIT) or metabolic conditioning (METCON) will deliver results immediately. This type of training is simply a structured workout with minimal rest periods. It tries to elicit a desired response from the body. An example of HIIT training would be: air squats, pushups, plyo lunges, bear crawl, inchworms, shoulder taps, v-ups. Doing 40 seconds of work and 20 seconds of rest for each exercise for 3 rounds. Moving from one exercise to the next and resting for just a minute or three at the end of each
round.