You don’t need totally revamp your workout routine to break out of a rut. Sometimes, tiny little changes to your workout can make a huge impact. Whether you’re bored, unmotivated, or just aren’t seeing the results you desire, this article is for you!
Tiny Tweak #1: Use a Heart Rate Monitor
Monitoring your heart rate is a great way to gauge the intensity of your cardiovascular routine. During moderate physical activity, your heart beats at approximately 50 – 70% of your max heart rate. To determine your max heart rate, subtract your age from 220. For example, let’s say you’re 20 years old. This would make your max heart rate 200. During your moderate physical activity, you want your heart rate to fall between 100 and 140 beats per minute (or 50 – 70% of your max heart rate).
Tiny Tweak #2: Change the Equipment
Like to use dumbbells to train chest? Switch over to using the cable machine. Always use dumbbells to do weighted squats? Head over to the squat rack instead! Better yet, pick up some kettlebells. Need some inspiration? Check out this article!
Tiny Tweak #3: Try Circuit Training
Circuits are a great way to get a intense, full-body workout in less time. Try adding it in 1-2 days per week. Design your own!
Tiny Tweak #4: Throw in Some Supersets
A superset is when you pair two exercises together and perform them back-to-back with no rest in between. Typically, these two exercises work opposing muscle groups (like your quads and hamstrings or your biceps and triceps). Supersets are great when you’re running short on time and want to maximize the efficiency of your workout. Here are a few combos to try!
Superset #1: Back and Chest
Lat Pulldown – 12 reps
Push Ups – 12 reps
Superset #2: Quads and Hamstrings
Dumbbell Squat – 12 reps
Romanian Deadlift – 12 reps
Superset #3: Biceps and Triceps
Bicep Curls – 12 reps
Tricep Dips – 12 reps
Superset #4: Abs and Low Back
Suitcase Crunch – 15 reps
Hyperextension – 15 reps
Written by GUADS staff member Angelina with contributions from www.heart.org,
Have Fun Learning To Run!