We are always looking for ways to progress our workouts to challenge ourselves. Here are 5 ways to annihilate your workout the next time you step into the gym.

Workout with a Partner

Working out with a partner can dramatically impact your fitness program. Having a source of accountability in anything, whether, fitness, job, etc. can help keep you motivated and improve your performance. While having a buddy is great, you still have to make sure that they are the right workout partner for you.

People who have a poor attitude, are negative, have completely different goals or do just the bare minimum are not good workout partners for you. The whole point of having a workout buddy is to help motivate you and push you to that next level. You will want to find someone that has the same or at least similar goals, has a strong sense of accountability for themselves, and obviously someone who has a similar schedule as you. I was fortunate enough to have a workout buddy for a year who was just as nuts as I was because we had the same drive and same goals we were striving to achieve. Since I have been working out solo, it has been difficult to get the same results.

Keep a Journal

Yes, I am secure enough to proudly admit that I have done this myself and it works quite well! Now this isn’t a journal about the love of your life you let get away or the person at the gym you thought was cute. This is a workout journal where you reflect upon your workout and see what you can improve on the next workout.

Say Your Excuses in Your Head with the Voice of Donald Duck

I know, this seems a little weird, but before you judge, try it out. I was pretty skeptical when I first tried it, but it is actually pretty effective. It makes your excuses sound silly and childish and it helps you push through your workout.

End Your Workout with a Burnout

Ending your workout while giving every ounce of energy you have left can really help keep you motivated. I know when I really take it up a notch at the end of my workouts, I always feel great afterwards and it can actually help you boost through a plateau! It helps boost through a plateau because if you can go all out at the end of a tough workout, that means you should have the energy to start out faster or stronger next time!

Decrease Your Rest Time Gradually

This seems rather obvious, but this is also where a lot of people tend to go wrong. Often times people try to decrease rest time too fast (going from 60 seconds rest to 15 seconds rest). While this isn’t necessarily wrong, it can hinder you because the intensity increased too much and your nervous system will be taxed a little longer than normal. Decreasing rest time by even 5-10 seconds every couple of weeks will still yield results, but it will also guard against burning out too quickly.

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