How To Increase Workout Intensity: 10 Simple Steps

How To Increase Workout Intensity

If you’re wondering how to increase workout intensity to get leaner, fitter, and stronger, you’ll be happy to learn that you don’t need to dedicate more hours to physical activity in order to reach your health and fitness goals. All it takes is a few intelligent tweaks and changes to your routine and lifestyle.

These 10 simple steps will explain how to increase workout intensity today.

#1 – Have a Clear Plan and a Backup

Instead of wandering around the gym floor aimlessly, establish a clear plan before you step out of your front door. This will improve your efficiency at the gym and ensure that you make the most out of your session.

To start, write down the exercises you want to do, any machines or equipment you need to perform them, and the best order to do them in. You also should consider a backup plan if a machine is taken so that a busy gym doesn’t affect your plans!

#2 – Stick to 30-40 Minutes of Exercise

It might surprise you to learn that there are limited benefits to working out longer than the 40 minute-mark. While you might be tempted to push through the fatigue, the lower intensity means you won’t be able to give your all, and this can mean some advantages are reduced.

Instead, if you’re wondering how to increase workout intensity the smart way to make strength or cardio improvements, stick to doing higher-intensity workouts for shorter amounts of time. 

#3 – Rebuild Your Muscles With Protein

While eating five portions of fruit and vegetables per day is essential for a healthy lifestyle, you shouldn’t ignore the importance of protein in conjunction with exercise. This macronutrient will help your muscles recover and repair after an intense session.

Consider consuming various protein foods, drinks, and snacks, such as whey protein and protein bars. Browse the best products from a reputable sports nutrition brand, such as Myprotein


#4 – Listen to Music During and After a Workout

Listening to your favourite music during exercise tends to help you push your body harder, which is how to increase workout intensity the fun way. On the flip side, you might be surprised to learn that listening to slow music after exercise can support your recovery.

According to a study by Brunel University, listening to slow music following a workout can lead to changes in the body, which can you recover from intense physical activity at a faster rate. What’s more, it could help you to remember a workout positively, which might make you eager to repeat the experience again!

#5 – Drink Water Before Exercise

Did you know that it takes 75-120 minutes for the body to fully absorb water. It’s for this reason that it’s best you don’t drink water right before exercise, as you could struggle with low energy levels and fatigue.

In order to maximise every session, drink a glass of water at least one to two hours before physical activity. If you don’t, you shouldn’t be surprised if you end up throwing in the gym towel.

Ideally, you want to get in the habit of drinking water throughout the day to stay hydrated. One way to do that is by carrying a reusable stainless steel water bottle with you so it’s easier to remember to constantly drink water.

#6 – How To Improve Workout Intensity: Lift Weights Slowly

Many people make the mistake of slowly contracting their muscles and then releasing them quickly when tackling weights. However, the best way to maximise a set is by lifting slowly during both contraction and release. If you count to five in each direction to maximise every move you make you might soon notice a difference in your tone and muscle mass. 

You can also try the rowing machine, you’ll get a full-body workout meaning you will use a larger amount of your body’s muscle but at the same time it is a low impact type of exercise.

#7 – Shake Up Your Exercises

Performing the same workout each day could result in your body adjusting to that particular stress level. As a result, you could hit a plateau and get minimal results for all your hard work and effort. To circumvent this, shake up your exercise routine.

For example, if you want to hit cardio each week, create a mix of running, cycling, and boxing. If you’re strength training at home or in the gym, aim to target different muscle groups throughout the weeks by varying your exercises. And let’s face it. Mixing it up is likely to make your routine much more enjoyable, which will increase your passion for exercise.


#8 – Fuel Your Body With Carbs

No matter if you’re mentally prepared for a big workout, you must also ensure your body is physically ready for the challenge. To help ensure you’re bursting with energy once you’ve put on your workout gear, eat some carbs.

Carbohydrates will serve as fuel for your body and they will boost your output during strength training or cardio activity. This in turn could help you to burn more calories or increase your muscle growth at a faster rate. Grab a slice of toast, a bowl of rolled oats, or an oat-and-whey protein bar before a workout.

#9 – How To Increase Workout Intensity: Improve Your Form

Most forms of exercise, for example boxing and swimming, need you to keep your form on point. Good form is also essential for strength training, to maintain effectiveness of a set and prevent injuries. If you find your form slipping when strength training, switch to lighter weights as this will let you bring your technique back up to where it should be.

Working out in water in the pool adds a natural resistance. The resistance created by cycling underwater is twelve times greater than cycling on land, increasing blood flow and improving your cardiovascular endurance. For more information about cycling in pools, aka aqua cycling or aqua biking,  or to purchase pool fitness equipment to increase the intensity of your workout, see My Pool My Gym.

#10 – Burn More Calories With High-Intensity Intervals

High-intensity intervals are a must for people who want to shed fat and improve their cardiovascular health. The low-intensity breaks will provide your body with a much-needed rest from extreme physical activity, which will get your heart pumping and temperature rising.

It could burn many more calories than other types of exercise, which could help you to achieve your weight loss goals as soon as possible. On YouTube you can easily find many HIIT workouts to do at home at different levels.

Focus on performing a 20-minute workout and perform as many reps as possible within 20 seconds, tackling the following exercises:

  • Squats
  • Push-ups
  • Lunges
  • Burpees
  • Mountain climbers

To do this, rest your body for 10 seconds and then repeat an activity for a maximum of four minutes. After that, rest for one minute and then repeat an exercise for no more than four rounds.

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