WE live in a hectic world, with more and more work and family pressure all fighting for our attention. So with so little time to spend on ourselves, training and going to the gym can seem like a daunting task. With so many workouts out there to choose from, it can also be difficult to know what to do and even harder to fit a lot of them into your schedule; which is were training smarter comes in to your advantage.

Having trained lots of people with hectic schedules – from businessmen to busy mothers as well as actors with packed filming schedules – I know that your time is the most precious thing and not a moment should be wasted carelessly in the gym. So here are my top tips for getting the most out of your workouts.

1. Plan your week. Use a Sunday to look at your diary and see on what days you could fit in a workout, whether it's first thing in the morning, at lunchtime or after work. And for extra accountability why not say to a friend that you will be training at these times and ask them to join you?

2. Pack your bag the night before so even if the worst should happen and you hit the snooze button by mistake in the morning, you have everything ready to go. Why not even prepare a pre-workout snack so that you are fuelled and ready to hit the gym hard.

3. Don't waste time. For many people, turning up at the gym isn't the hard thing – it's knowing what to do when they are there. Set an appointment with a qualified trainer so that they can teach you movement techniques and create a programme for you so that as soon as you enter the gym, you know exactly what to do, ensuring your time is well spent.

4. Work efficiently. Performing circuits with a set work-to-rest ratio can be your ally, allowing you to get an incredible amount done in a short space of time. This ensures maximum efficiency and great incredible results. The "EMOM" structure – "every minute on the minute" involves performing a set amount of work every minute for a set amount of time, such as 20 or 30 minutes. This simple but challenging structure that gives plenty of bang for your buck, increasing your strength and sending your metabolism into fat-burning overdrive. Pick a set number of exercises and perform a challenging number of repetitions each minute.

for example: set a clock for 30 mins and on the first minute perform 10 barbell deadlifts. On the second minute, perform 10 push-ups. On the third minute perform 15 cals on the rower. On the fourth minute, complete 10 kettlebell goblet squats and on the fifth minute perform 10 burpees, then repeat the cycle through for six total rounds.

Now, if it takes you 30 seconds to perform 10 deadlifts then you have 30 seconds rest before you complete 10 push-ups at the start of the second minute.

5. Utilise high-return functional movements and equipment in your circuits: barbells, dumbbells, kettlebells and suspension straps are your allies here. Again, if you're not sure how to use any of these, don't be shy: ask a qualified personal trainer to show you how to get the best out of them.

6. At the end of your workout perform a short high-intensity interval session to help boost fat loss after your circuits. One of my favourites is a Tabata-style format whereby you perform eight rounds of 20 seconds of hard work and 10 seconds off. This adds up to four minutes and is a great way to finish your workout and get your heart rate up. These can be done on any piece of cardiovascular equipment such as the bike, treadmill, rower or cross-trainer. Next time you're in the gym choose your favourite cardiovascular kit and give it a go. Just be sure you are safe to exercise and have been cleared by your doctor prior to starting any new training regimen.

7. Don't perform more than two very intense sessions before taking an active recovery day or rest day. This will allow your body to recover better and allow you to protect the intensity of future workouts.

8. To get you feeling refreshed and ready to hit your next workout hard, utilise extra recovery techniques such as eating good nutritious food, drinking plenty of water, foam-rolling, taking an Epsom salt bath and getting plenty of sleep.

9. Finally, be sure to record all your sessions in a workout diary, keeping note of the weight you used to lift and the sets and repetitions used on each. That way you will have an accurate note of how you are progressing. You will also be able to look back and reflect on what went well, and what you perhaps could improve on. Then each Sunday when making your plan for the week you can tailor your new programme to hit your goals based on the previous week's performance.

Follow the above steps and you will be guaranteed to spend your time in the gym more efficiently and get the best out of your training. If you would like any help with creating your own plan of action then why not get in touch at info@everydayathletegym.com to speak to an Everyday Athlete coach.