The best workout plans challenge you while being accessible and fun. As we age, our bodies change, and we need different exercises and routines to stay healthy. However, there are so many choices (and such limited time!), it can be hard to know where to start when it comes down to improving your fitness level. That’s why I’ve put together this list of my favourite ways to upgrade your workout routine—from adding intensity by switching up exercises or adding plyometrics into your routine, all the way up to take things up one notch with EMOM training or supersets:
Warm up with dynamic stretching
In the process known as “dynamic stretching,” you use slow, controlled movements to warm up your muscles before performing more strenuous exercise. The goal is to get the blood flowing throughout your body and increase flexibility, so it’s essential to start slowly and gradually increase the intensity of the workout over time.
If you plan on doing any circuit or HIIT (high-intensity interval training), ensure that you warm up properly before starting! This will prevent injury and muscle soreness.
Switch to shorter, higher-intensity workouts
High-intensity interval training (HIIT) is a great way to burn fat and improve your fitness. HIIT workouts are short, intense, and can be done in the comfort of your home.
High-intensity interval training (HIIT): Short bursts of exercise followed by active recovery periods. During each burst, you’re fully engaged with the activity and working hard enough that it’s difficult but not impossible for you to maintain good form; this helps prevent injury while also burning more calories per minute than steady-state cardio workouts.
The goal here isn’t necessarily weight loss but somewhat improved body composition and overall performance on all levels—including running faster during runs or longer distances when cycling or swimming laps at the pool!
- At least once every week, perform heavy lifting.
- Use a weight that is heavy enough to challenge you.
How do you know if the weight is too light? The best way is by testing it out on an empty barbell and checking how many repetitions you can get with good form before fatigue sets in. If this number is lower than 10–12 reps, try adding 5–10 pounds (2–4 kg) to the barbell until it becomes challenging again!
Try EMOM training
EMOM stands for Every Minute On the Minute. It’s a training technique that involves doing a set of an exercise at the beginning of every minute, which can be highly challenging if you’re not adequately prepared and ready for it.
The beauty of EMOM training is that it allows you to get in your workouts quickly, with minimal rest between sets, so you can keep moving forward toward reaching your goals!
Scale exercises to your fitness level
If you’re starting, scale the workout to your fitness level, you can’t do a push-up, do wall push-ups. If you can’t do a squat, do single-leg squats instead.
The same goes for other exercises: if it’s too complicated right now (or if it’s simply not in your current routine), don’t worry about it! Just focus on what’s most important now—your goal should be to progress toward reaching that goal as quickly as possible by doing whatever helps get there fastest and most straightforward!
Add intensity with supersets
Supersets are a fantastic technique to increase the intensity of your workout. They’re also an easy, effective way to do two exercises back-to-back, which can be tough on the body but good for you in the long run.
For example: If you’re doing barbell rows and barbell biceps curls as your first exercise in a superset fashion, you’ll be working muscles that are close together in terms of movement (the back and biceps). By super setting them together, they’ll fatigue each other out more quickly than if they were done separately. This means that when you move on to the second exercise (barbell squats), there will be less muscle fatigue so that when it comes time for another set of reps with the same weight as before (and with new blood flowing through those areas), there won’t be any problems holding onto the form or dropping weights from exhaustion!
The Benefits of Supersets
- Increased Workout Efficiency – You’ll be able to hit a lot more muscle groups and get a better workout in less time.
- Less Fatigue – By super setting two exercises that work for the same muscle groups together, you give them less rest time than if they were done separately.
- Faster Results – Supersets help increase muscle size and strength faster than standard sets because of the increased blood flow to these areas (because your heart rate is also impacted).
Build more muscle by giving yourself less rest between sets.
- Work your muscles to failure.
- Rest no longer than 2 minutes between each set of an exercise.
- Do not rest more than 3 minutes between sets of the same exercise (e.g., bench press and military press).
- If you’re taking a break from lifting weights, do so only if you can’t complete another full-body workout within 30 minutes (i.e., not while sitting on the couch watching TV).
Add plyometrics to work your legs 2x harder
Exercises called plyometrics to involve quick, forceful movements to build muscle. They can be performed in various situations, including at home or the gym, with or without weights. You can also do them alone or with others, depending on your available time.
Plyometrics can help you burn fat and build muscle by increasing your heart rate while challenging your cardiovascular health at the same time. It’s an effective method for improving strength and power, which works well for both men and women!
Do some cardio
Cardio is a vital component of any fat-burning workout. It helps you burn more calories and build muscle, essential for strengthening your workouts.
Cardiovascular exercise can also reduce stress levels and promote overall health by lowering blood pressure, improving cholesterol levels, boosting immunity and reducing inflammation. If you want to be more active but don’t have the time or energy for a full-out session at the gym, try taking walks around your neighbourhood or parks during lunch breaks instead! You may find that walking is even better than running because it’s not as intense on your joints or muscles—and it’s less likely to cause joint pain or soreness after long periods of activity (like working out). You could even try interval training by alternating between shorter bursts of speed followed by slower recovery periods; this will keep things interesting without burning down your glycogen stores too quickly!
The best workout plans challenge you while being accessible and fun
The best workout plans challenge you while being accessible and fun. You want to know what’s happening in your body, but it should be easy enough for anyone to follow along with.
One of the most important things about a good workout plan is its structure. A good workout routine will have clearly defined goals and exercise order, so you know precisely what moves to do and when. If there aren’t clear instructions or an outline of how long each part of your workout should take, then the odds are that some parts won’t get done!
A second thing to consider when looking at a new fitness routine is whether or not it’s easy enough for people like you (i.e., someone who doesn’t have access right now). For example: if I had never used weights before, coming across one online today would probably find myself frustrated trying out these exercises without proper instruction—and they may even end up hurting themselves because they didn’t follow through properly on their own accord!
If you’re looking for a new workout routine to help you lose weight, build muscle and get fit in no time, we have just the thing for you. Our top 10 tips are sure to help kick start your fitness journey with simple changes that will significantly impact your daily life!