How to Intensify your Workout Routine 2
Upgrade from Constant Walking to Walking at Intervals
Just like the previous exercises mentioned, walking is a great way to keep your cardiovascular system in shape, while also avoiding the stress of high impact workouts, and one of the best parts is that you need absolutely no equipment to do it. At first, walking at a constant speed is great for training your strength and your endurance, not to mention that it’s good for your heart, your bones, and your joints too, but after a while it will probably become too easy.
The best way to increase the intensity of your walking is to do interval training, which will further increase your health and your stamina. Interval training is simply when you walk for a certain amount of time, and then also jog or even run for a certain period of time in between walking. In other words, sprint or jog for 1 minute, and then walk for 5 minutes, and when this becomes too easy simply increase the amount of time spent running versus time spent walking. In the end, you may even find yourself jogging or running at a constant pace instead of walking.
Upgrade from Jogging in Place to Skipping Rope
Let’s face it, jogging in place is boring, yet it is a great option for people wanting to get a cardio exercise out of the way, but only have limited space to do it in. Jogging on the spot will burn calories, but not nearly as much as jumping rope.
Jumping rope is great because it can be done inside with a limited amount of space, not to mention that it helps you burn far more calories than jogging on the spot. In other words, every 10 minutes spent skipping rope is equivalent to 30 minutes of jogging on the spot. Skipping ropes are cheap, easy to store, and can also be modified according to the user’s fitness level; try making the rope pass under your feet 2 times with each jump!
Upgrade from Crunches to Planking
Crunches are great for training your abdominal muscles, but when it comes down to it, they aren’t all that effective. This is because they only target your upper abdominal muscles while ignoring the lower abdominal muscles as well as the obliques (your muffin top and love handles), and not only that, they also go against the natural shape of your spine, and over a long period of time that can cause injury to your back.
Planking is a great alternative to doing crunches because it builds up all of your abdominal muscles while also strengthening your shoulders, your back, and your legs too. There are a variety of ways to do the plank, mainly facing downwards or sideways, and all of them are great for your core strength. They are fairly harder to do than your average crunch or sit-up, but the results are well worth the effort.
Upgrade from High Reps & Low Weight to Low Reps & High Weight
Doing more reps using a lower weight is great for building endurance, and it’s a great tactic for beginners to use, but in the long run, you won’t build as much muscle as you could if you were using more weight.
Slowly but surely increase the amount of weight that you lift while decreasing the number of reps that you do accordingly. If you do the same exercises for 4 to 6 weeks, then your body will adapt to it, and ultimately it will no longer have an effect on your muscle building. Start out by trying to do 10 reps with an increased amount of weight, and once you can do those 10 reps without problems, then it’s time to step the weight up again.