Is Your Home Exercising Too Easy? 3 Quick Ways To A More Intense Workout Program
If you’ve been doing the same weekly workout plan for a while and feel like you’re plateauing, or new to the site and have enough exercise experience that they aren’t very difficult for you, here are some quick fixes for a more intense workout program.
1. Change The Sets/Reps
This is pretty simple: if you’re doing 3 sets of 8-12 reps per exercise, either add another set or add a few more reps to each exercise. For example, 3 sets of 12-15 reps or 4 sets of 6-12 reps. Give them a try and see what works best for you.
Another option is to switch up the sets and reps completely to give the workout a whole new feel. For example, instead of 3 sets of 8-12 reps, do 8 sets of 3-5 very slow and heavy reps. This will work the body in a way it isn’t used to and can shake things up. You can even choose just a few exercises (1-3) and do as many sets as you can until you collapse – those ones are really fun once in a while!
2. Add Weight/Resistance
Instead of doing more reps, make each one a little more difficult. If you’re using weights or some type of resistance, increase it a little. If you’re doing body weight workouts, use gravity to your advantage (for example, decline pushups instead of regular pushups). Another easy way is to use objects around your house to add more weight. For example, grab a few big books or a small table while you do squats. Get creative here!
3. Add Cardio
When I first started my weekly workout plans, I tried to get as much of a sweat in as little time possible. One thing I heard some pro athletes do is instead of resting in between sets, they do cardio. I suggest this in most of the home exercise programs on this site if you’re more experienced. It’s very simple (but not always easy!). After you’re done your first set, do cardio for 2-5 minutes instead of resting. I usually do around 3 minutes because that’s the amount of time I’d rest normally.
This can be jogging, jumping jacks, running up and down your stairs, anything that keeps the heart up. Keep in mind that you do want to rest the muscles you’re focusing on in your workout so you can maximize those exercises. So for example, it may not be a good idea to run in between sets of an intense leg workout because then your legs will be too tired for the next set.
Give It A Try!
The rest is up to you. If you want a more intense workout program, try one or more of the above and let me know how it goes!
For specific home exercise programs to use, head on over here.