10 Ways to Make your Workouts Harder (and better) at Home

10 Ways to Make your Workouts Harder (and better) at Home

Due to the pandemic many people have transition to working out from home with minimal exercise equipment. This does not mean your home workouts should become less intense then your gym workouts. Here are 10 ways you can increase intensity without changing the weight amount.

1. Unilateral Training

Start training in a unilateral training (one-limb at a time). Most of us train bilaterally or two limbs at once. For example, Bent Over Rows pulling with 2 arms you can do one at a time. Unilateral training improves body symmetry and strengthens body weaknesses. However, do not do alternating reps perform all reps for each limb so if you do 10 reps do not do 5 each arm do 10 each arm.

2. Create Longer Levers

By placing resistance further away from working muscles it allows the movement to become more difficult. For example, when performing lateral walks instead of placing resistance bands above your knees you can place them on your ankles. 

3. Perform Offset Loads

Offset loads are a great way to target your core strength and stability as well as lumbopelvic stability. This can be tough and recommend for advanced individuals. Offset load is placing a weight on one shoulder only when squatting

4. Perform 1-1/2 Reps

1-1/2 rep is a partial range of motion before completing a full range of motion. It’s harder to explain than it is. For example, in squat go all the way down, come halfway up (quarter squat position), then all the way down again, and then come up to starting position. Now counting this as one repetition in your workouts will increase the volume on your muscles triggering muscle growth.

5. Change the order of exercises

Creating some change in the sequence of your workouts allows your muscle to stimulus growth. Once your muscle gets use to the same exercise order than it no longer being push out of its comfort zone. For example, let’s say for lower body day: Squats, Split Squats, Glute Bridge, Lateral Squats, and Jump Squats. You can flip it around to Jump Squats, Lateral Walk, Glute Bridge, Split Squats, and Squats.

Your muscle has the most energy for the first couple of exercises. So, by switching your fresh energy to the last exercises will allow you to receive the full benefits of those exercises.

6. Increase your Range of Motion 

By increasing your range of motion, you can control, it allows for new muscle fibers to be turn on. For example, instead of performing split squats alternate to Bulgarian split squat (rear foot elevated split squat). Longer stretch on your quads. 

7. Add Resistance Bands or Sliders

Adding resistance bands or sliders are a great way to add some resistance without weights. You can add resistance bands to your hip bridge by placing bands above your knees. Once you fully extend your hips during the glute bridge push knees outwards without dropping your hips. Perform this trick every rep and watch your glutes become 3 times more fatigue after. 

8. Use High-Intensity Techniques 

Majority of celebrities use and perform high-intensity techniques great advantages in as little amount of time. You can burn a killer number of calories in just 30 minutes while performing high-intensity interval training than two hours at the gym.

Specially for home workouts if you have kids around the house or people sleeping in the morning. You want to get the most out of your workouts in the most minimal amount of time. Check out our Ultimate Booty Home Workout if your interested in elevating your home workouts in less 30 minutes a day from the comfort of your home. 

9. Do Negative Repetitions

These are a great way to stimulate muscle fibers for growth. This allows muscle to be stretch for longer time without changing rep count and/or exercises. Negatives are performed when taking longer on the eccentric (going down) of the exercise. For example, Squats, on your way down you can do a 3 second count to get to the bottom. The longer the count the harder the exercise becomes. 

10. Do pause reps

This allows your muscle to be under tension for longer time. Pause reps are coming to a full stop at the hardest point of the exercise. In squats it would be at the bottom of the squats pausing for 1-2 seconds. You can increase holding time to increase difficulty. Tip: if you combine this with negative reps you got yourself a double whammy. Try this out watch your workout completely transform.