Stuck in a fitness slump? Time to amp up your workout intensity for better fat loss results.

Find yourself stuck in a fitness rut with a lack of progress and no motivation to carry on? Incorporate these tips into your next workout to help your body fire up in full force.

(Also read: How to Break A Running Plateau)

Limit your rests

If you’re already working your hardest and giving your all during your workouts but still find yourself in a plateau, it could be due to your workout style.

Body builders rest for one to five minutes between sets as they lift heavy weights with few reps to increase muscle growth. For fat loss, you should choose a weight that you can perform 10 to 15 reps comfortably with, as that will help to build endurance and burn more calories. 

During a workout, rest for 30 seconds to a minute between sets, and move on while your heart rate is still elevated. Keep the speed up to stay in the moderate to intense physical activity zone. 

(Also read: 11 Post-Workout Foods To Maximise Muscle Repair And Restore Energy Levels)

Work out outdoors

Sometimes, a change in scenery is all you need for an extra boost to go harder or faster. Working out outside also exposes you to different terrains that will make exercising tougher.

If you’re taking your workout to a nearby park or exercise corner, try jogging or running there to up your calorie burn. That also doubles up as a warm-up for your workout.

(Also read: How to Enjoy Running Outdoors)

Work harder for a shorter period of time

Spending hours working out isn’t always a good thing. It can lead to injuries, burnout, and overtraining. You might stop seeing progress after a while because long workout sessions usually mean that you are not working at a high-enough intensity. 

Switch out a slow and long session for a tougher one that can be done in a shorter period of time. You’ll get more results and be out of the gym quicker – it’s a win-win situation.

(Also read: 5-Minute HIIT Workout For Busy Days)

Try interval training

In line with working harder, interval training is an effective fat loss method because it gets your heart rate up and makes you work out at maximum intensity. Your heart will be pumping as you exert your full potential for a short burst, then resting sufficiently before repeating the set again.

(Also read: Is High-Intensity Interval Training (HIIT) For You?)

Lift heavier

Prefer training in the weights section? Consider increasing your load. A steady increase in weight, also known as progressive overload, will help you increase strength and effectively build muscle. Not only will you achieve a leaner physique, more muscle mass also means more fat burn, even when you’re just resting.

(Also read: Aerobic Workouts vs Weight Training: Which Exercise Helps You Stay Young?)

Do a totally different workout

Plateaus come about because your body is used to a certain routine. While switching up your reps, moves and intensity level adds challenge, there’s no better way to give your muscles a shock than going for a different workout style.

Try barre if you’re used to weights, do some cardio if you’re used to stationary workouts. Complement your current routine with another type of exercise that will maximise your movement and physical abilities. That will bring you out of your workout plateau while improving your functional fitness in everyday life.

(Also read: Keep Your Fitness Resolutions in Check with These New Exercises Classes)