- Changing the frequency (adding a day or subtracting a day of workouts) - For example, if you're doing 4 days of cardio, add another day. For your strength training workouts, if your doing a total body routine 2-3 days a week, split your routine so that you're working different muscles on different days. Learn more about how to change your strength training workouts
- Changing the intensity (adding more or less weight to your exercises, or working harder or easier on your cardio) - It's a good idea to work at a variety of intensities to tap into different energy systems in your body. Try adding an interval workout to your routine each week to maximize your calorie-burn while building endurance.
- Changing the amount of time your exercising - I f you usually walk for 20 minutes, try walking for 25 or 30 minutes.
- Changing the type of activity - For strength training, you can change the exercises you're doing or the type of resistance (i.e., using dumbbells instead of machines). For cardio, you can try a new activity or cardio machine to work your body in a different way.
Keeping track of your workouts can help you determine when you need to change them. Use a calendar or a workout log and write down your workouts for six weeks. At the end of that time, sit down with your log and create a new routine by changing the elements mentioned above.
More Resources:
Understanding Weight Loss Plateaus
Get Out of the Rut
Busting Through a Strength Plateau
Beat Exercise Boredom
Workout Center
