How to Slowly Increase the Intensity of Your Workouts Over Time

increase high-intensity workout

When you’re just starting to get into shape, working out can be tough. 

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Everything hurts, you’re out of breath after just a few minutes, and you feel like you might die if you have to run even one more step. But as they say, no pain, no gain. 

If you want to see results from your workout regimen, you have to push yourself, stay motivated even when it’s tough.

But that doesn’t mean that you have to go from 0 to 100 in one day. In fact, if you try to do too much too quickly, you’re likely to get injured or just plain burned out. 

It’s important to increase the intensity of your workouts gradually over time so that your body can adjust and you don’t end up doing more harm than good.

Here are a few tips for slowly increasing the intensity of your workouts:

Start with Shorter Workouts Then Gradually Increase the Duration

If you’re just starting out, don’t try to go hard for an hour straight. Start with 20-30 minute workouts and gradually work your way up to longer durations.

There are a number of different short workouts – These workouts include high-intensity interval training (HIIT), Tabata training, and burst training.

HIIT 

HIIT is a type of interval training that involves alternating between short bursts of high-intensity exercise and brief periods of rest or recovery. 

HIIT can be performed using a variety of different exercises, including running, cycling, and rowing.

Tabata

Tabata is another type of interval training that is similar to HIIT. However, in Tabata training, you work at your highest intensity for 20 seconds, followed by 10 seconds of rest. 

This cycle is repeated eight times for a total of four minutes.

Burst Training

Burst training is another type of workout that can be used to increase the intensity of your workouts. Burst training involves alternating between short periods of all-out effort and brief periods of rest or recovery. 

Burst training can be performed using a variety of different exercises, including sprinting, cycling, and rowing.

All of these workouts are excellent ways to increase the intensity of your workouts over time. However, it is important to start slowly and gradually increase the intensity of your workouts as your fitness level improves.  Doing too much too soon can lead to injuries, so it is important to listen to your body and progress at a safe and reasonable. 

Some people find it helpful to set goals for themselves so that they have a specific target to work towards. Others find it helpful to reward themselves for making progress so that they have something to look forward to. Whatever works for you, make sure to find a way to keep yourself motivated, so that you don’t give up on your fitness goals.

Incorporate More Challenging Exercises into Your Routine

As you get stronger, add in exercises that are more difficult so that you continue to see results.

1. Add more weight to your lifts.

2. Incorporate explosive exercises into your routine.

3. Increase the number of repetitions you perform.

4. Try a different workout routine altogether.

5. Add plyometric exercises to your routine.

6. Take on a new fitness challenge.

7. Incorporate interval training into your workouts.

8. Get out of your comfort zone and try something new!

Increase the Intensity of Your Cardio Workouts 

If you’re mostly doing strength training, start adding in some cardio workouts like running or biking. Or, if you’re already doing cardio, try to push yourself harder by going faster or adding hills.

Interval Training

Interval training involves alternating periods of high-intensity exercise with periods of low-intensity or active recovery. 

You might sprint for 30 seconds, then jog for two minutes, and repeat this cycle several times. Interval training is an effective way to boost your cardio fitness and burn more calories in a shorter period of time.

Add Hills or Inclines

Adding hills or inclines to your workout will not only make it more challenging, but it will also help you to build strength and power. 

If you don’t have access to a hill or incline, you can also try running or walking up a set of stairs.

Increase the Speed of Your Cardio

If you normally walk on the treadmill at 3.5 mph, try increasing your speed to 4.0 mph or even 4.5 mph. 

You may not be able to sustain this pace for a long period of time, but you can definitely increase the intensity of your workout by doing so.

Add in Additional Days of Exercise 

If you’re only working out a few times per week, gradually add in additional days so that you’re exercising most days of the week.

Most people work out for the same amount of time every day. However, you may need to add additional days of workouts if you feel like you need to increase the intensity of your training. 

You can do this by adding an extra day or two of cardio or weight lifting to your routine. 

Remember to listen to your body and make sure that you are not overtraining, as this can lead to injury. If you are feeling good and are able to handle the extra intensity, then go for it! Your body will thank you for it.

If you work out every single day,  you may need to add an extra day or two of rest to your routine. This will allow your body to recover and prevent you from overtraining. 

Remember, quality over quantity when it comes to working out. It is better to have a few good-quality workouts than a bunch of mediocre ones. Trust me, your body will thank you for it!

Take Rest Days 

It’s important to listen to your body and take a day off from working out when you need it. If you’re feeling especially sore or tired, take a day to rest and recover so that you can come back stronger.

Most people believe that in order to increase the intensity, you have to push yourself harder every day. However, this isn’t always the case. In fact, taking regular rest days is crucial for anyone looking to improve their fitness level.

When you work out intensely, your muscles are actually breaking down and tearing. It’s during the recovery process that your muscles rebuild and become stronger. 

If you don’t allow your body adequate time to recover, you’ll never reach your full potential.

That’s why it’s important to take at least one day off from exercise each week. Use this day to focus on active recoveries, such as stretching, foam rolling, or light cardio. This will help your body to repair and prepare for the week ahead.

If you’re feeling especially sore or tired, don’t be afraid to take an extra day off. It’s better to listen to your body and take a break when you need it, rather than pushing yourself too hard and risking injury.

Whenever you increase your intensity level, make sure to take regular rest days. This will help your body to recover and prevent injury.

Slow Down for Better Results!

Slowly increasing the intensity of your workouts is the best way to see results without putting your body at risk. By following these tips, you can make sure that you stay safe and keep seeing progress in your fitness journey.