If you’re struggling with your New Year’s goals or you’ve hit a plateau in your progress, the solution might be simpler than you think. Teeny tiny changes to your daily routine could pay dividends towards reaching your weight loss goals and ultimately achieving that smokin’ body you dream about. According to Prevention, focusing on little changes helps develop habits that will last, and if you add two or three of these easy changes to your day, you can lose more inches off your waistline and more pounds in just a few months.
Use heavier weights. For those of you who are already familiar with lifting weights, go up a dumbbell size or add weight to your lunges and squats. If you shy away from strength training, start adding weight to your workouts. When you put more stress on your body you activate muscle, burning more calories and increasing your heart rate. (via Women’s Health)
Do compound movements. Exercises like dips, pull-ups and overhead shoulder press work multiple muscle groups, which helps you get more out of your time. By adding compound movements, you’re getting a total body workout.
Do interval training. Instead of running for 20 minutes, incorporate an interval workout by sprinting for 30 seconds, running for 20 seconds, jogging for 10 seconds and repeat. When you don’t settle in to a consistent pace, you aren’t allowing your body to adjust so your heart rate rises and falls, burning more calories than if you stayed at one pace the entire time. (via Shape)
>> Read more: Beginner's Guide to Interval Training
Add a slight incline to your run. When you hit the treadmill, kick it up a notch with the dreaded incline. Running hills isn't usually the favorite, but it can activate more muscles and burn more calories as a result, even if you aren’t going as fast.
>> Read more: 5 Calorie Torching Treadmill Routines
Run with a medicine ball. Next time you head out the door for your run, grab something that has weight, preferably a medicine ball. According to Shape, tucking a medicine ball into your core is better on your joints. Plus, your arms don’t have free range of movement, forcing your legs to do the work. It’s great for your core, your arms and your legs.
These five tips are awesome for amping up a workout in the gym or at home. Small adjustments to workouts you are already familiar with yield big results. Plus, it can spice up traditional movements, making them more effective for the time that you are doing them. Other small things like taking the stairs instead of the elevator, doing squats during the commercials while you’re watching your favorite show, walking instead of driving distances less than two miles and going to sleep earlier can also rev up your routine.