You have squats, you can jump with the best of them, your pushups are okay, and you're a Burpee professional. Bodyweight exercises are amazingly good at keeping you fit, but there comes a time when you have to step up to continue to see results.
"If you master standard movements, your heart rate will not go as fast as the first time, and your body will not make the adjustments it needs to get stronger," said Daily Burn 365 Trainer, Dara Theodore also trained in the New York Fhitting Room. "You have to make sure that the intensity is high to keep those profits going," she says. Changing things also beats boredom and increases the irritant factor.
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Follow these eight ways to activate your bodyweight workout for better results and more fun!
Ampere Your Bodyweight Training in 8 Steps
Keep the same range of movements that you normally do – squats, pushups, triceps dips – but reduce your rest time between exercises. "Go straight from one [exercise] to the other," advises Theodore. And do not stop either. Decide that you complete four laps and then rest at the end. This will keep your heart rate throughout your entire workout. (19659002] RELATED: 3 Training Strategies for Fat Blasting Circles
2. Up Reps
You could organize your workout by doing squats for 45 seconds and for 30 seconds, for example then rest 45 seconds and rest for 30 seconds. Instead of focusing only on time, you should make time and number of repetitions to make your goal. Let's say you know in 45 seconds You can do 20 squats, goals, 25 squats in 45 seconds (and so on with the other moves in your turn). "If you have an open interval, you can work it in, so you work harder," says Theodore
3. Become Competitive
Against yourself. "This forces you to press harder harder to get the job done," says Theodore. You can add a small friendly contest in two ways:  Option 1: Plan the movements and repetitions that you will perform (ex. 10 lunges, tuck jumps, climbers, lateral lunges). Make as many laps as possible in "X" time. Then try to do more repetitions or move on through the course for your next training.
Option 2: Opt for ladder or hack training. In this format, the movements are up to you. You could do 50 squats, 40 triceps dips, 30 bike crunches … and so on (hacker training) or 10 pushups, 20 squats, 30 jumping jacks … etc (ladder training). The goal here: to come to the top of the ladder (whether 50 or 100) without knocking. Challenge accepted.
4. Add Weight
"Adding resistance with weights completely changes the appeal," says Theodore. "It will attract more muscle, and the more muscle you use, the higher your heart rate, the higher the heart rate, the more intense the exercise – and the more calories you will burn." It's that simple! As long as it makes sense for the exercise (you should be careful when doing something with weights), you can hold a weight in both hands or a weight in each hand and stop the repetitions.
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5. Make It a Slope
Sometimes dwelling is just … boring. Here it comes to changing levels. Take the example of a push-up. Doing a reverse push-up – either with your legs up or in a handstand position (with your feet against a wall) – can imitate a weight, thanks to the added challenge of gravity, says Theodore. You can also use two sturdy boxes and put one hand on each box to make an oblique push-up between the boxes, which can lower your chest even more. (Do you want advanced push-up variants? Try these!)
6. Get Isometric
Want to feel more of the burning? Isometric exercises involve holding your body weight in a fixed position. The result is an extra load on the muscles, which in turn can help strengthen the muscles. Give it a try: Hold on for one second (up or down) before getting up. Or add a number of small pulses below.
7. Go Plyometric
Hello, Oops! Adding some explosiveness increases the intensity of the movement and helps you sneak more cardio. Remember: split squats, jump lunges or plyometric pushups. If this is too much of a challenge, start with a plyometric blast at the end of your reps. For example, do 10 weighted squats, drop your weights and do 10 explosive squat jumps. Or do 10 pushups and finish with five plyometric push-ups.
RELATED: 6 Plyometric movements for a shorter, more intense workout
8. Reduce Stability
Go here for one-legged or one-armed moves. So instead of a traditional squat, do a pistol squat or a Bulgarian squat. Regular burpees can become one-leg burpees. A regular plank is now a one-armed plank. "This will recruit more muscle fibers and also train your core," says Theodore. Sounds like a victory for us!
This article originally appeared on DailyBurn.com
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This article originally appeared on Daily Burn's Life.