Are you feeling stuck in a rut with your at home fitness routine? Many of us have now pivoted to doing most if not all of our strength training and cardio safely at home. It’s easy to fall into a monotonous routine of knocking out the same workouts week after week. Here are 5 Simple ways to increase the intensity of your strength training workouts at home.
5 Simple Ways to increase the intensity of your strengths training workouts
Doing the same workout week after week can get tiresome and you may stop seeing results. Perhaps you are feeling ready to challenge your muscles and get more from your strength training efforts? With these 5 simple tweaks, you can change your whole workout.
Add more reps
If you are following a class that has you doing 6 reps in 30 seconds, for example, challenge yourself to do 8 reps in the same amount of time.
Add heavier weights
Safely increasing your weight load is the easiest way to increase the intensity of each rep. As long as you can maintain proper form, increasing your weights can yield significant results. You may surprise yourself!
Add another set
If you usually do 3 sets of each exercise, try adding another set. This is often where the magic happens. It’s okay if you can’t finish all the reps in your last set. That’s actually a good thing! If you are following a virtual class, simply pause or rewind to get that extra set in.
Take less rest between sets
Many class formats have you doing a certain number of reps EMOM (every minute on the minute). Instead of taking the rest time at the end of each minute, add in another exercise to decrease your rest.
[You may also like full body jump rope workout]
Add in a cardio burst between sets
Adding in a short 30 second cardio burst between sets is a simple and very effective way to up the intensity of your workouts. Cardio can be anything you like (burpees, jumping rope, jumping jacks, jogging in place) or if you have fitness equipment hop onto a bike or treadmill for 30 seconds.
Training tip: Pick one of these to try at a time.
Which one of these 5 hacks will you try first to up the intensity of your strength training workouts?
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