4 Intense Workout Moves You Can Try

When you’ve been working out for a long time, you can expect to get bored or tired of doing the same routine every time you exercise. It’s not because you find it too easy, but because doing the same thing over and over can stunt any growth or will not produce any results. You can’t stay motivated or enthusiastic over a fitness routine if you no longer see the point in doing it.

Fortunately, there are ways you can energize your efforts in staying fit. If you’re a longtime workout enthusiast, you may already be aware of what works best for your body, so change up your workout regimen however you please. If you’re not exactly a newbie but not an expert either, consult a body trainer to help you out in creating a new workout. Ideally, in all cases, you should have a plan that is solely tailored for you.

If you’ve decided to intensify your workouts, you should expect sore muscles, which can be uncomfortable or painful depending on which area it is located. Consider getting yourself an elastic sports tape to help relieve some of the symptoms you’ll be feeling. It’s better to have the type on hand before you start your new workout regimen.

Here are some new workouts you can try. 

Modified Plank

Everyone knows that doing a plank is hard. If you’re one of those people who have mastered it and can hold the position for several minutes, there are several ways you can modify the plank to make it more intense. According to this helpful article, you can move your hands upward to have it over your shoulders instead. Try to hold the plank for at least 20 seconds.

Another modified form of plank you can do is to lift either leg to change the base of support ever so often. You can try lifting a leg or an arm or the opposing limbs at the same time. And lastly, you can add movement during planking by using your hands and feet to move forward or backward.

High Knees

You’ve probably tried running in place, but instead of the usual running form, try amping it up by bringing your knees as high as they can go. You can do this move indoors when the outdoor weather is not ideal for jogging. High knees can help strengthen the legs, tighten the core, and can even correct your posture.

If you want to up your heart rate, then this move is definitely for you. As you alternate your knees, do it with a hopping motion and land on the balls of your feet. You should feel your abdominal muscles contract every time a knee goes up. If doing it fast is too intense for you, you can opt for a slower, more measured pace.

Harder Burpees

 Accomplishing one burpee is a feat it in itself. It is a full body exercise that is done in four steps, including squats, push-ups, standing up, jumping, and clapping with arms overhead. It’s a popular workout move because it is not beginner-friendly and it may take some time getting used to. If you love the move, there are variations you can do so you can perform a harder burpee.

According to a certain website, one variation is to do a broad jump. There’s a jump squat when you start and end one burpee. The second variation is to add a box jump. You will need a plyometric box in front and execute the squat jump in front of it, step down, and then finish the rest of the burpee.

Intensified Lunges

The lunge is one of the most basic and popular exercise moves. It refers to a body position where a leg is put forward with the knee bent and the foot flat on the floor while the other leg is behind with the knee on the floor. The lunge targets the lower muscles of the body, including the thighs, calf muscles, glutes, and hamstrings, to name a few.

This workout can result in stronger buttocks and shapely legs. You can intensify this move by doing a range of variations, including a walking lunge that targets the glutes even more. Another modified move is the curtsy lunge, in which your back leg crosses behind your front leg. The curtsy lunge targets the inner and outer thighs.

Exercise While You Clean the House

Something as simple as cleaning the house can turn into an intense workout. While you may not be in the gym, running on a treadmill or lifting weights, doing chores requires you to partake in activities that can be physically demanding. You can incorporate workout moves when you’re carrying groceries upstairs, moving furniture, or even vacuuming the floor. It’s a win-win situation—a clean house and calories burned.

What other workout moves can be intensified with a few tweaks that you like? Sound off in the comments section below.