The high intensity workout is defined as a high degree of effort or energy with which an action is performed for a certain time. This is very important when it comes to getting good results in a quality weekly training routine. If the exercise you performed is excessively light, the muscle will not receive the intensity it needs to achieve the expected results and development. Everyone has a certain level they can perform at, which is why the training must be progressive and adapted to the characteristics and needs of the person who is partaking in it.
The key is to find a good intensity that can be balanced with the amount of weight that can be lifted, since what usually happens is that increasing the intensity reduces the number of repetitions. To achieve an increase in the intensity of the workouts, without modifying or reducing the routine, there are a series of complementary tips and exercises that can be utilised.
By increasing this, it is possible to bring the body to a state of maximum performance, improving your metabolism and obtaining visible results much faster. This level is made for athletes who have been doing hard workouts for some time. The reason is, each person must know their limits very well, so that they know where their inflection point is, which allows them to perform at their best level.
Best tips for achieving a high intensity workout
There are a number of activities or tricks that can be performed during workouts to increase the intensity of exercise and bring the body to peak performance. In this way you will be able to notice your progression sooner, and reach your goals quicker. Below we will analyze the most effective and simple to do:
1. Putting the tabata routine into practice
Tabata is an advanced training of structured interval training routines. It is designed to push the body to the limit in less than 5 minutes. The high intensity interval training exercises are performed and then you rest for 20 seconds, repeating this consecutively until the end of the training table that groups between 8 and 10 repetitions.
It is a very popular workout routine that is performed regularly in gyms to help motivate users and improve their metabolism. In addition, you can lose weight by doing tabata training with the supervision of a personal trainer. It may sound similar to other forms of training, but the benefits gained from this method should not be ignored.
2. Increase the rhythm / speed of the workout
Most training routines such as HITT utilise a group of exercises that form a series, which is programmed to be carried out between 20 or 30 minutes at a constant pace. The reason why this is so effective is because it is trained at high intensity for a short period and with rests included for a minute. Then from this it is followed consecutively with the a repeat of that series, which forms a round.
It is fantastic for high intensity efforts in your workout, and it is extremely useful if your goal is to lose weight. You can either try to replicate this form of workout yourself in your own gym program, or you can join a HITT class and utilise the expertise of the professional trainer in charge. We recommend doing a class to begin with, as you will find that working with other people in the same condition as you can help to boost the overall morale and motivation of everyone involved to do better.
3. Perform sprints
When you are doing a running session and you want to improve your results, it is best to increase the intensity by doing small sprints throughout the day. That is, running at full speed and with all the power of the muscles engaged for 30 seconds, resting for 1 minute in between your efforts. You will repeat this process again and again, until the training time has been completed.
This type of training is perfect for those who are looking to develop their explosiveness in their sprinting. Sports such as soccer, running and even tennis utilise explosive movements from the legs to be able to perform at the top level required. You should not run every day at this intensity though as your legs will need to recover. Combine this with something like a pool session the next day is the perfect way for you to stay fresh and fit at that level of performance.
4. Add jumping exercises
Jumping rope is a high-impact exercise and requires the unison and optimal use of all the muscles of the body. Its continuous and fast practice method will take the body to the extreme, which is what you are looking for on this occasion. Maintaining this state, for at least one minute, will favor an increase in training intensity and calorie burning, which will be almost double the standard results.
Likewise, using a battle rope is also great for achieving high intensity workout. You may not be jumping yourself, but ‘bouncing’ the rope up and down in a high explosive sustained effort provides great cardio and muscle building results. You will often find jump and battle ropes at the gym, so look around for them are start giving them a go.
5. Activate on breaks during a high intensity workout
When people are performing a different series of exercises in the weight machine room, they will normally take breaks of one or two minutes between one change and another. If you want to increase the intensity, it is advisable to introduce some cardiovascular exercise in between breaks, such as getting on a stationary bike or treadmill. In this way the body will not lower the heart rate at any time.
This will help you achieve a high impact exercise routine which will help you lose weight and gain fitness while building important muscle groups. This is not a method recommended for beginners to try, so it can put tremendous strain on the body if it has had little activity. Combine this with well deserved rest days and proper nutrition in order to achieve the best results.