You can repeat the exercise every day or every other day but if your body gets used to certain intense workouts, it might burn fewer calories because the body keeps adapting. But if you can change the intensity of the workout from time to time, you'll boost your burn rate and help build muscle mass, and improve endurance, also by mixing cardio with strength training.
First way: Add strength to cardio exercises
Adding some strength to cardio might help you burn more calories and build muscle, like for example:
- Jumping: Including different types of jumps to increase burn, try jumping up then going down like a squat, or take a step forward and jump.
- Single-leg jumps: Try jumping on one foot. You can jump on one foot on the stairs or in the room but keep your balance.
- Power lifts: You can do a slow squat then jump backward on both feet.
- Power lunges: Do lunges then jump up.
Second method: lift heavier weights
You should lift weights just a bit heavier than your current strength. This helps build new and stronger muscle mass. But don't delay your rest or protein needs for muscle growth. Leaving your comfort zone is hard at first but it works after. Because it increases the muscle mass in the body, It works to raise the fat burning rate, but also try to protect your body from injury, so it's better to train with a coach or follow these tips:
- Start with light weights.
- Lift as heavy as possible and gradually increase the time.
- If your limit is lifting 12 reps, try to reach 15 reps.
The third way: Try more compound exercises
There are some exercises that move muscle groups all at once, or compound joint moves. These exercises help you strengthen muscles and lift heavier weights plus they increase your body's burn rate. Compound exercises also help your body perform important daily activities better. Examples of these exercises:
- Squat
- Lunges
- Clean and press
- Rows
- Close-Grip Pushups
Compound exercises have lots of benefits like saving workout time, working many muscles at once, and stabilizing the body. So you should include them in your training plan.
Method four: change the speed of your workout
One way to strengthen your muscles and your workout is to change the speed, like slowing down and speeding up. This makes the workout more challenging for your body. To use this method, follow these steps:
- To slow down the workout: Take 4 seconds or more to lift and lower the weight.
- Make the lowering phase harder: Lift the weight for two or three seconds then lower it in 4 seconds.
- Try in some reps not to do the full movement so you keep muscle tension.
- At the end of the set add some very slow reps.
Fifth method: try interval training
Interval training adds some cardio exercises inside the sets, it helps strengthen your body and push you out of your comfort zone, but also keep time to recover. There are some basic ways to do interval training:
- You count on the time between exercises and give yourself good time to recover and heal.
- Try to set the right time for each workout like cardio, walking, or running.
- The aerobics workouts in this plan shouldn't be too intense. It's better to keep it moderate and not over two minutes.
There are many workout ways because girls' bodies and lifestyles differ. So you should try most to find what fits you and helps you reach your goal, or join with someone Fitness Garage coaches, since they have lots of experience in this field and can tell what suits you without wasting much time or effort.
