Improve your High Intensity Workout to a Whole New Level

high intensity workout

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Help your body stay in top condition. We share the best benefits of a high intensity workout that can change the game for you and impact your fitness results.

Table of Contents

A high intensity workout is a burst of energetic exercise, followed by rest, then repeat. It has proven results for a lot of people when they have incorporated it into their fitness plans. Our workouts and exercises section touches on this often.

Muscles need energy and tension to develop strength, agility and flexibility. That’s one reason why your training must be progressive and challenging. So, adding a high intensity workout can produce great results in a shorter period of time.

Plus, the added benefits may include improving cardio health and lowering blood sugars.

The key is to find a good level of pumping of the heart because this is going to help your aerobic fitness. When your oxygen intake gets more efficient it takes longer to run out of breath and helps you go further, faster.

Best Tips For Achieving a High Intensity Workout

outdoor intense workout, HIIT workout

1. Putting the Tabata Routine into Practice for HIIT

Tabata is an advanced training of structured interval training routines. It pushes the body to the limit.

This is a form of HIIT. High intensity interval training exercises performed for 20 seconds and then you rest for 10 seconds.  Repeat this for about 4 minutes or about 8 sets.

You’ll find that the intensified energetic burst elevates your heart rate so that your body has to work very hard to utilise its oxygen. The Tabata method can increase your anaerobic capacity if you apply it in your workout program continuously.

Use this tabata training even if you’re a beginner. You may find that shorter time spans will help you focus without needing to endure a long time.

2. Increase the Rhythm or Speed of Your High Intensity Workout

Most training routines such as HITT use a group of exercises that form a series. These series usually last between 20-30 minutes at a constant pace.

It’s effective because it is a high intensity workout for a short period with rests included for a minute. 

Increasing the rhythm or speed of your workout interrupts familiar patterns of exercise.

You want to stir it up with high intensity, particularly if your goal is to lose weight.

You can either try it in your own workout or you can join a HITT class.

We recommend doing a class to begin with, the instructors will guide you through so you’re getting the most out of it.

 HIIT workout for a full body workout

You’ll learn the correct way to incorporate this into your routine and have some fun at the same time.

3. Sprints for Conditioning

A great way to increase intensity is by doing small sprints. That is, running at full speed and with all the power of the muscles engaged for 30 seconds, then resting for 1 minute. Repeat as many times you can in the time allocated.

Sprinting develops explosiveness in your leg movement. Sports such as soccer, running and tennis, utilise explosive movements at all levels.

You should not run every day at this intensity because your legs will definitely need to recover. Combine this with something like a pool session the next day to rest and recover.

man running outside for a high intensity workout

4. Add Jumping Exercises

Jumping rope is a high-impact exercise. It requires co-ordination and optimal use of all the muscles of the body. Its continuous and fast practice method will push your body and the heart-rate.

For some people, this high intensity workout could double their standard results.

Likewise, using a battle rope is also great for achieving a high intensity workout. Moving the rope up and down fast provides great cardio and muscle building results.

woman working hard with battle ropes

You will often find jump and battle ropes at the gym, so look around for them are start giving them a go. Or, if you’re building out your workout gear for home, take a look at this battle rope.

5. Activate On Breaks During a High Intensity Workout

It’s normal to take breaks when you’re working out in a weight machine room. To increase the intensity, introduce some cardiovascular exercise in breaks.

You could try getting on a stationary bike or treadmill for a few minutes so your heart rate is not lowered at any time.

This is not a method recommended for beginners. It can put tremendous strain on the body if you haven’t had a lot of previous activity.

Things to Consider About High Intensity Workouts

There are many advantages for improving levels of intensity in your training. So, its definitely worth including as part of your bigger fitness program.

However, what we would like to say is we do not recommend you do it five times a week on a continuous basis.

Some studies have showed that it high intensity workouts can interrupt sleep, especially if you’re doing it too close to bed.

It has also revealed that it can impact joints when technique is not correct. So, we want to reduce the risk of injury or disruption, and utilise it the smart way.

include rest between workout sessions

Once or twice a week would be enough, with days of rest for recovery. Those days you could do some low impact walking or other less intense fitness workouts.

When done right, high intensity workouts can be a game changer for your fitness and make your full body workouts effective.

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