Tired of the same workout routine? Wish you could upgrade to a more effective workout that is created just for you? If yes, you are in luck because you can create a new routine right now using these four tips to an effective workout routine!

Tip #1: Ask yourself : “How much time can I devote to exercise?”

It is very important to decide on a time commitment and stick to it. It’s important to remember that as high school students, not everyone can devote the same amount of time to a workout. If you can devote one hour, that is awesome! However, if you have a job, participate in clubs and community service, or simply have way too much homework, a 30-minute workout is what will work for you.

Tip #2: Choose an Exercise Type.

No matter what, a complete workout routine includes cardio, strength training and felxibility. However, the amount of cardio, strength and flexibility targeted in a workout routine should depend on your workout goal. Do you want to lose weight, build muscle, or just relieve stress?

-First things first, exercises that target flexibility: they are the most important part of every workout. No matter what your focus, you should always stretch before and after each workout.

-Losing weight: On average, cardio burns 10-12 calories per minute. So if you want to lose weight it is recommended that you do cardio three to four times a week. However, it is always a good idea to add in some strength training, since it continues to burn fat even after you have finished with your workout.

-Increase strength and gain muscle: For those looking to bulk up, it is recommended that you include strength training three to six times a week or less-depending on your recovery time. As for cardio, minimize it from one to two times a week. This is because cardio could actually prevent muscle gain because when overdone, it will hinder muscle growth.

Tip #3: Change Reps Every Few Weeks

Repetitions, or reps, might just be the most important part of any workout routine. The amount of times that you repeat an exercise determines whether the exercise targets strength, size gains, or endurance. Below are the general guidelines of what each rep range does:

• 1-3 reps: maximal strength
• 4-6 reps: strength
• 8-12 reps: size gains
• 15+ reps: endurance

It is also very important that you alternate between rep ranges, or you will be overlooking the other possible targeted effects of a workout.

Tip #4: Do the More Difficult Exercises First

 The more areas that an exercise targets, the earlier it should be done in your workout. This is because a workout were to increase in difficulty with each exercise, by the the end of the workout you might not have enough energy to correctly complete the rest of your exercises- which may compromise form.

Although there are a couple rules to follow when creating your individualized workout routine, it is important to remember that your workout routine should be just that: YOURS. Feel free to try, change, and re-create your workout routine all you want; what matters is that you have chosen to live a more active and healthy life.