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5 Ways to Spice Up Your Workouts!

Are you bored with your current exercise program? Have you lost your motivation to exercise? Looking for fun and innovative ways to spice up your workout? Look no further. Here are some great ways to get the “energy” back into your fitness regimen!

1) Circuit training

Rather than doing 2 or 3 sets of the same exercise with rest in between, why not group 3 to 5 unrelated exercises in a row and perform them with little or no rest in between?

For example, you can choose 1 leg exercise, 1 back exercise, 1 chest exercise and 1 midsection exercise – for example:

Dumbbell squats 1 x 15 reps

Lat pulldowns 1 x 15 reps

Chest press 1 x 15 reps

Bicycle push-ups 1 x 20 seconds

Once you’ve completed a circuit, you’ll have a minute to catch your breath and repeat 2 or 3 more times.

Not only will circuits make your workout more exciting, you’ll also get a great cardiovascular workout. Plus, it’s an incredibly effective and time-saving way to exercise.

(Tip: You’ll get the best results if you choose compound exercises that work multiple joints. In other words, the chest press is better than the triceps press because the chest press works the chest, shoulder, and triceps, while the triceps press only targets you you guessed it – triceps)

2) Interval training

Would you like to escape the drudgery of prolonged “slow” cardio? Would you like to cut your cardio time by at least a third and increase your fitness and fat burning ninefold?

Does it sound too good to be true? It is not. There are now many studies showing the incredible health benefits of interval training.

One of the most effective interval workouts (and one I regularly use with my personal training clients) is called ‘guerrilla cardio’.

For guerrilla cardio, choose a cardio machine such as a cross trainer or rower. Warm up for 2 minutes at a speed that is about 50% of your perceived maximum. After this initial warm-up, you then alternate 20 seconds fast (your perceived 90% speed) followed by 10 seconds of recovery (your perceived 50% speed)

Depending on your fitness level, this 4 minute cycle can be repeated 3-5 times – or 12-20 minutes total.

(Tip: Combine circuit and interval training for the perfect workout!)

3) Use the stability ball!

I’ve seen many fitness fads come and go over the years, but the stability ball (also known as the Swiss ball) is here to stay!

Due to its unstable nature, the stability ball calls significantly more muscle fibers into play – especially the core. In addition, your balance, coordination and agility will be tested!

Here are some common gym exercises that can replace the stability ball version:

Dumbbell bench – replace it with a stabilizing chest press with dumbbells.

Machine shoulder press – replace it with a stabilizing shoulder press with dumbbells.

Seated cable row – replace the stability ball with a bent-over dumbbell row.

Floor crunch – replace the crunch with a stability ball.

4) Connect!

A workout partner offering positive words of encouragement can lift your spirits and push you to even greater heights. And of course, a little healthy competition never hurt anyone.

Many people prefer to exercise in a group rather than going it alone. So why not consider joining a fitness bootcamp or attending group fitness classes?

Companionship can go a long way toward exercise consistency. In other words, there’s a very good chance you’ll reach your fitness goals even faster when you have a friend or part of a team that can inspire, motivate, and support you.

5) Get PT!

Having a personal trainer is quite fashionable these days. In other words, personal trainers aren’t just for rich executives and Hollywood celebrities anymore.

A personal trainer can help you reach your fitness goals faster, whether it’s a one-off weekly session or a program change and fitness assessment once a month.

Best of all, personal trainers can provide you with a variety of exercises to keep your workouts fresh and exciting. Kettlebell training, boxing, swiss ball and medicine ball to name a few.

According to a recent survey conducted by an international health and fitness organization, 75% of people who exercise are not getting the results they want. However, of the 25% of people who achieve results, 90% work with a trainer or personal trainer.

And there’s good news for budget-conscious folks. Having your own personal trainer has become an affordable reality with the advent of virtual personal training.

Whether it’s online or in person, a personal trainer can be just what you need to spice up your workouts while having fun!

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