E veryday, no matter which gym I'm at, I see people doing exercises or following a routine that's not suitable for their fitness goal. They have the best intentions, they have the right attitude and a huge amount of motivation to achieve their dream body, but they're just not getting the most out of their workout.

For the women, who want to lose weight, they hit the treadmill for hours every week or they attend group exercise classes on a regular basis, wondering why they're not losing those last few inches around their waist.

That's why I would like everyone to start following the K.I.S.S (keep it super simple) philosophy. By following a few simple principles you'll be able to get the most out of each and every workout you do.

No matter if your goal is to lose weight, tone up or gain muscle, or whether you're a man or a woman, the majority of your workouts should consist of compound movements. These are big exercises that work more than one muscle at a time. For example, when you do a bench press, the primary muscles you're working are your pectorals (chest), deltoids (shoulders) and your triceps (arms). By working three major muscle areas at once, you're making your workout more efficient, rather than just working one (for example, during a tricep kick back).

The movements that should be in everyone's program are squats, deadlifts, overhead pressing, chin ups and rows. Ensure you have the correct technique by hiring a coach or personal trainer to help you and then lift as heavy a weight as you can with perfect form (hello, Olympic goals). By working with someone, they'll be able to spot if you have some mobility or flexibility issues and suggest give specific exercises for you to follow. I personally went to see a coach about my lifting technique and now my lifts have improved dramatically.

The bigger the exercise, the bigger the effect it will have on your entire body.  

By lifting heavy during a back squat, you'll work your entire lower body (toning and tightening your abs, lower back, glutes and thighs), your upper body will get bigger and stronger (due to the natural growth hormone and testosterone that is released within your organs) and you'll lose body fat (due to the sheer effort). All from one exercise!

So, have a look at the routine that you're currently following, and if you don't have these basic movements incorporated, then speak to a coach on how you can. Build your program around the big movements and I guarantee that your training will reach a whole new level, not to mention your body will start rivalling those Olympians on track!