Four Tips to make your At-Home Workouts HARDER!
Are you finding yourself doing the same ten exercises over and over and getting frustrated? We are here to help! It can be a struggle to stay motivated at home if you don’t see any progress with your workouts. Whether you have fitness equipment or not, here are some easy to follow tips on how to increase the difficulty of your workout!
Increase the Weight
- If you do not own traditional gym equipment like dumbbells or resistance bands, it doesn’t mean you can’t still have a beneficial workout. Simply grab some heavy household items such as a case of water, laundry detergent or fill a backpack with books to help intensify your workouts!
Change the tempo
- One of the easiest ways to switch up your workout is to change the tempo of the exercises you have already been doing.
- In order to do this, you can attribute a certain amount of time to each phase of an exercise.
- Using push ups as an example, change the tempo to 3:2:3. This means that you should be in push up position, slowly lower yourself down, taking 3 seconds, hold the position at the bottom for 2 seconds, then count to 3 on your way up as well. This is also known as time under tension. When this is done correctly, it will cause each exercise to become increasingly difficult without actually changing the exercise!
Increase the Volume
- Another easy way to make the same exercises you’ve been doing more difficult, add reps or sets to your workout.
- If you are used to doing 3 sets of 10, you can change your workout to 3 sets of 12 or 4 sets of 10. This way you’ll be increasing the amount of work you’re doing in each exercise!
Add Intensity
- Try to mix in some "active rest" into your workout instead of taking a long break scrolling through Instagram.
- Add in 15-30seconds of a cardio movement right after one of your exercises to help elevate your heart rate and body temperature.
- Some exercises you can incorporate include jumping jacks, high knees, or toe taps!
Use these four tips to keep your workouts interesting and we promise you will see yourself progressing!
April 2nd, 2020