Intensity will completely change your workout routine and yield new results. High-intensity workouts will elevate your heart rate because you are working major muscle groups and taking little to no rest. Add some high-intensity workouts to your routine and you will take your fitness to a whole new level.
Plyometrics
Plyometric training is high-intensity movement that combines speed, strength and explosive power to improve physical abilities. Plyometric movements are dynamic and can yield tremendous benefits, especially for athletes, Washington State University's On-Line Exercise System notes. One of the most popular plyometric movements is the jump squat. To perform a jump squat, start by standing tall, with your feet shoulder-width apart. Squat down until your legs are parallel with the ground and explosively jump vertically off the ground. Land softly on the toes and repeat.
Body-Weight Exercises
There are many high-intensity, body-weight exercises such as push-ups, pull-ups and squat thrusts. These exercises require no equipment, can be performed nearly anywhere and will work multiple muscle groups. To perform a standard push-up, start in the prone position, then, with your hands just wider than shoulder-width apart, shift your weight to your toes and palms with your arms extended. Keep your back flat and slowly lower your body toward the ground until your arms are bent at 90 degrees. Press through your palms and return to the starting position.
High-Intensity Interval Training
High-intensity interval training (HIIT) can be implemented into cardiovascular or resistance workouts. The premise of HIIT is to perform an interval of moderate-intensity exercise followed by an interval of high-intensity work. For example, run on a treadmill at a speed of 5 mph for 30 seconds, then run at a speed of 7 mph for 30 seconds. This will keep your heart rate in a fat-burning zone while you rest for a short period between high-intensity intervals.
Cardio Kickboxing
A hybrid form of boxing, martial arts and aerobics, cardio kickboxing is an intense total-body workout, the American Council on Exercise notes. Classes are available at a local gym, fitness studio or boxing academy. Cardio kickboxing will work all of your major muscle groups and burn a large amount of calories.
Circuit Training
Circuit training involves moving from one exercise to another with little to no rest. The best way to set up a circuit is to alternate between upper body and lower body, with either resistance machines or free weights. An example of a circuit would be to perform walking lunges for 30 seconds, biceps curls for 30 seconds, squats for 30 seconds and shoulder presses for 30 seconds. Repeat this circuit three times, then begin a new circuit.
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