10 easy ways to rev up your routine
By January 27




Here’s the thing about exercise: the more you do it, the stronger and fitter you get. But it is not as simple as just busting out that same old routine every day until you hit your goals. Really working out means constantly challenging yourself to get to that next level. Think about it – if you’re doing the same 20 minute speed walk on your parents’ treadmill each day, it starts to get…well…kinda easy. In fact, if you can easily speak in full sentences while you’re exercising, you’re probably not working hard enough – meaning that you’re missing an awesome opportunity to build muscle, burn fat, and keep your insides happy and healthy.

But don’t worry, all you need are a few simple tweaks to make sure your sweat sessions are really working for ya. Remember those fitness goals? Yeah, girl! You go get em!

Go for stamina

Add 10 minutes to the end of your normal cardio routine. Ex: usually walk for 30 minutes after dinner? This time, walk for 40!

Pick up the pace

Increase your speed by a notch or two. Ex: If you’re fond of the cardio machines (treadmill, elliptical, stairmaster, etc.) increase your speed just a little, but try to maintain that increase for your whole workout. Are you more of the walking/jogging outdoors type? It’ll be more subjective, but you’ll know if you’re really picking up the pace.

Feel the burn

Increase the ‘level’ on your cardio machine. Ex: Cardio machines measure resistance (i.e. how hard it is to move the pedals, etc.) by the ‘level.’ If you normally set your machine at level 7, try level 8. Or increase it to level 10 for a couple of 2-minute increments (called intervals).

Add some pounds

Go one step up on the free-weights for your first set, then use your regular weights for the rest. Ex: Ever use the free-weights or the weight machines at your gym? Add a small number of lbs for your first set, then switch back to your normal amount for the rest of your sets. You might be surprised to learn that you’re stronger than you think.

Mix it up

Add intervals of crunches or pushups to your cardio routine. Ex: If your cardio routine has started to feel stale, stop every 10 minutes to do 12-15 crunches or push-ups. This will give your legs a short break, while exercising a new muscle group and keeping your heart-rate up. Win-win!

Do something new

Switch up your favorite workouts/favorite machine. Ex: If you always do the elliptical, take a chance on the stair master. Or if you usually go for a power-walk, try riding your bike. Doing a different activity will use different muscle groups, leading to a better workout.

Weigh it down

Add free weights / wrist or ankle weights to your cardio routine. Ex: If you’re looking to add just a bit more oomph to your sweat session, grab a pair of 2-lb weights to hold while you work out. If you need your hands to be free, you can use weighted-ankle cuffs to ramp up the intensity of your moves.

Add a set

Ex: If you usually do two sets of 10 crunches, bump it up to three sets to really feel that burn.

Go all out

Add a 5 minute segment halfway through your workout where you just give it everything you’ve got. Ex: If you’re on a walk, do a 5-minute speed walk. Or, if you’re on the elliptical, crank up the resistance and speed your way through a 5-minute segment. Yeah, it’ll be intense, but it will also be short.

Take a chance on a class

If you’ve heard rumors about that ‘Butts and Guts’ class or have watched people battle it out in that ‘Cardio X’ class, why not give it a shot? Instructors are very understanding if you can’t do everything, but you’re guaranteed to get an awesome workout if you just do what you can.

Photo credit: Oregon State University photo credit: Raphael Goetter via photopin cc