Think you’ve tried all the workout techniques out there? There’s almost nothing worse than a workout rut. Doing the same exercises over and over again not only gets boring, but can also keep you from getting results. Try any of these seven advanced workout techniques to kick things up a notch, burn fat, and torch calories.
Supersetting is a fitness technique when two exercises for the same muscle group are performed one after the other with no rest in between sets. An example would be performing a set of pushups followed immediately by a set of cable fly exercises that also work the pectoral muscles. Try workout techniques like supersetting if you’re looking for some sexy definition in your upper and lower body.
Plyometrics are defined as any exercise that uses jumping or hopping as part of its technique. Examples would include jumping lunges, jump squats, box jumps, or even jumping rope. Plyometrics are great because they burn a ton of calories and get your heart racing pretty quickly. Include them in any leg routine to take your workout to the next level.
3. Staggered Sets
Staggered sets are a great way to work in ab or calf exercises when you’re pressed for time. Instead of resting for a standard 30-90 seconds between sets, use this time to work smaller muscle groups like your abs or your calves. Instead of letting your heart rate drop while you’re resting, you’re actually working another muscle group!
4. Tabata Sprints
Everyone who works out regularly has heard of interval training, but have you heard of tabata? Tabata is a sprinting technique where you perform an exercise for 20 seconds at an extremely vigorous pace (i.e. a pace you can’t maintain) then rest for 10 seconds. Repeat this process 3-5 times with exercises like burpees, squats, jumping rope, and other high-intensity exercises for an invigorating cardio workout.
5. Split Muscle Group Workouts
Working out every muscle group in your body is hard to do in one day. That’s why many fitness competitors and personal trainers opt for a split muscle group routine in which they work out individual muscles on certain days. A sample routine might devote one day to your arms, one day to your chest, one day to your back, and one day to your legs. Splitting your workouts by muscle groups allows you to train each muscle to fatigue, helping you get a better workout and yielding more results.
6. Circuit Training
Who wants to do 3-5 sets of the same exercises week after week? Circuit training maximizes your time at the gym, allowing you to burn fat and build muscle at the same time. Simply perform one exercise after another with no rest in between exercises. A sample circuit could be a set of squats, a set of lunges, a set of overhead shoulder presses, a set of bicep curls, and a plank. Circuit training is a great way to get a full body workout in one day if that’s the way you like to train.
Don’t think lifting heavy weights is just for guys! Pyramiding is an advanced weight lifting technique where, as you lift more in each set, you lower the amount of reps you perform. For instance, your first set of bicep curls might be lifting 10 pounds for 15 reps. Your second set could be lifting 12 pounds for 12 reps. Your third set could be lifting 15 pounds for 10 reps. As you increase the weight, you decrease the amount of repetitions Pyramiding is an excellent way to build strength. Try this technique in your next workout if strength is one of your goals.
Use any or all of these techniques the next time you hit the gym to boost your endurance, build strength, and see results! What are some of your favorite workout techniques?