We’ve all heard the expression, “No pain, no gain.” This is so very true when exercising for weight loss because the only way to achieve your goals through fitness is to exercise at the right intensity. You will see quicker results with a more intense workout. How do you intensify your workout? We’ve got three simple ways that will help you kick your workout session into overdrive.

Increase the Duration

This is one of the easiest places to start to add intensity. If you are already running, rowing or walking for 30 minutes to achieve weight loss, increase your time to 45 to 60 minutes. These extra minutes can make a big difference because now, your workout is tougher and requires more endurance. Typically speaking, the longer your exercise sessions are, the more difficult and intense they will be.

Add Interval Training

A great addition to any fitness routine is interval training. It’s a very simple concept: Train for a period and then rest for a period. A perfect example of this is to work for one minute and then rest for one minute. This allows you to exercise with maximum intensity because you will work as hard as possible for one minute and then recover during the one minute of rest. This type of workout is amazingly intense and has been shown as a great way to lose weight.

Add Resistance

Another tip to increase your exercise intensity is to add more resistance to your routine. The easiest way to do this is to add more weight, especially if your body has adjusted to your workout. When your body adjusts, it does not work as hard. Adding resistance will make your muscles work even harder, increasing the intensity of your workout. Go to a heavier dumbbell if you’re strength training. Add ankle weights or a weighted backpack if you’re walking or running. Giving your body more resistance against which to work will increase your results.

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