How And When To Increase The Intensity Of Your Workouts

Remember when you convinced yourself that you couldn’t be consistent with your exercise routine or lose focus on trying to eat healthily? But look at you now, keeping fit with your kickboxing routine, daily cycling, long walks, and staying away from processed foods and sodas. 

You are pretty comfortable with your workouts and your routine now, as you haven’t missed one in months. The results show how your face looks radiant, the more shapely muscles and confident strides. 

At this point where you are noticing results or getting comfortable with the routine, that is the time to increase the intensity of your workouts, push your strength and perseverance to another level, and watch as you burn more calories and get more curvy muscles. Don’t know how to increase your workout intensity? Follow the steps highlighted below. 

Improve Your Cardio Workout

Switching up your cardio workouts is a big step in your journey to intensify your exercising habit, and it might be brutal at first, but you will get used to it. Speed, power moves, and endurance are essential in a cardio workout, which is why you need to switch up jumps, power jacks, and lunges.

How And When To Increase The Intensity Of Your Workouts

Add different jumping techniques to your workout. Straight-up jump, squat jump, long-jump, one-legged jump, or jumping on a platform at intervals are intense and make your training more strict. Also, doing a slow power squat and lunges are good ways to keep your body in pace and let it know it is on an intense ride to burn calories and keep in shape. 

Try Compound And Combination Movement

If you intend to build up your muscle and joints during your daily workouts, you need to intensify your compound movements. Mind you, compound training is already part of your daily exercise routine as it involves your regular squatting, clean and press, rows, lunges, deadlifts, push-ups, and tricep dips, but how do you make it more intense?

You can increase the tempo of your push-up by trying a close-grip one, reducing the resting period between your squatting and your deadlifts. Also, you can combine compound movements to improve your fitness and gain more muscles. For instance, trying to kick back with one of your legs extended at the hip or squat moves with an overhead pass while pumping a dumbbell are challenging exercises but help you burn calories faster. 

Find Hills To Climb

When you started your keeping fit journey, the trainer probably advised you to take long walks and ride a cycling bike, but you can intensify these workouts by doing these exercise routines on a hill. There was thorough research conducted at the University of Georgia that revealed that you could get more muscular strength from uphill running activities due to the sloppiness of the terrain and unpredictability of the trails.

How And When To Increase The Intensity Of Your Workouts

Walking on hills is like a treasure hunt as it energizes your body and keeps oxygen pumping due to your curiosity to reach the top of the mountain or where it leads. Also, cycling on a hill is a massive test of strength and endurance as you have to pedal on uneven terrain or jagged rock forms, which is an excellent way to lose some calories and keep you fit. 

Try Heavyweight Lifting

Don’t shoot down this workout process until you read this to the last word. Some fitness enthusiasts are still finding it hard to complete their regular weightlifting routine. If you want those biceps or get a lean and toned body, consider overloading your muscle by lifting heavier weights. 

It would help if you overload your muscles but not to the extent where your entire body shuts down from fatigue. Choose a heavier weight than the one you are accustomed to, find a spotter for yourself and start with 10-15 reps, but switch it up a little. Some days make it five reps higher or lower. Your body will adapt to the intensity and adapt to it soon, then change the weight size again. 

Try Interval Training

To improve your workouts, you can also add bursts of intensity through the resistance level, speed, or anaerobic-type moves. 

How And When To Increase The Intensity Of Your Workouts

Interval training will make you appreciate the intensities of workouts as you are working to reduce or increase the speed of your movement, resting from a workout burnout, or prepping to start one. These intervals are within the space of a day, weeks, or months of workout and keep you on your toes. 

Some of these workouts do not require you to have a gym membership, so keep up and keep fit!

Allen Brown

A dad of 3 kids and is a keen writer covering a range of topics such as Internet marketing, SEO and more! When not writing, he’s found behind a drum kit.