If your tried-and-true workout is no longer working for you, now is probably a good time to find a better, more efficient way to exercise.
Almost all of us will hit a fitness plateauat some point or another, especially if we’ve been doing the same kind of workout for a while. Others simply do not have enough time to spend hours at the gym to make a difference.
Luckily, you don’t need a ton of spare time or a membership to a different training facility to get a better workout -- you just need to make some tweaks to your current plan. So whether you’ve plateaued or are simply short on time, here are three proven ways to make your workout work harder for you!
Interval training has become all the rage in the past couple of years, and for good reason: it’s crazy efficient! There’s nothing like a race against the clock to make you put in the work, which is why high-intensity interval training, or HIIT, has become such a popular (and effective) workout staple for athletes and weekend warriors alike.
There are several different ways that you can use a stopwatch or a timer during your gym sessions to make them more intense. For example, set a timer for one minute and see how many burpees or pushups you can do during that time, then repeat for a couple of rounds. It’s a great way to stay focused and accelerate your heart rate in that one minute, which can therefore help you get the most out of your workout.
If you were to ask a bunch of fit, healthy people what their daily habits were, you’d probably find that “tracking” ranks near the top of the list.
Calorie tracking is already one of the tenants of weight loss and healthy eating, but it can also be translated to your workout routine. In fact, one studyin which researchers followed the exercise and weight loss progress of 1,000 participants, half of who used pedometers, found that the participants who used pedometers were more likely to have increased their workout duration and stayed with their workout routine after four years!
Having metrics is a powerful tool for staying fit. Keeping track of your progress during workouts helps you stay focused and intentional, which is always good for an efficient workout. Plus, tracking your progress lets you look back and see what’s working best for you and what (if anything) needs to be improved.
Start tracking your workouts, following the metrics that matter the most to you: things like your speed, daily steps, reps and sets during weightlifting, et cetera. With modern technologies like FitBits and smartwatches, it’s easier now than ever to keep an eye on your fitness progress, or you can go old school and use a simple notebook.
A great way to stay stagnant is to get too comfortable with your current workout routine. Another great way is to never have a plan. Enter: workout challenges!
By definition, workout challenges are a great way to stay focused and follow along with a plan that pushes your physical limits. They’re also a great way to establish better habits -- you know the old saying, it takes 30 days to turn an action into a habit, so following along with a month-long workout challenge can help get your mind back in the zone for success.
If you’re not sure where to start, try the 30 Day Workout Challenge that comes with each Fit Lifestyle Box to give your body a new and focused workout routine that yields results.
We only have 24 hours in a day, which means we need to make the most out of them if we want to get to our goals, fitness and otherwise. By timing, tracking, and challenging during your workouts, you’ll be able to get the most out of your workouts every single time.