How to Intensify Your Workout.

Here’s a little fitness secret: You get out of your workout what you put in. And so if you’re not getting the results you want, it just might be time to up your workout’s intensity.

To that end, here are six tips to make it happen:

  1. Time the rests in between your sets. When resting between sets, most of us aim for a 60 second recovery. But, unless you are timing your rests, you’re probably resting longer. Use a watch or clock to keep track. Your break will be shorter - and your workout will be harder. For an extra bit of intensity, jump rope for your 60-second break.
  2. Add an incline to the treadmill. Even adding a 1% or 2% incline will make a huge difference in your cardio. You’ll work harder, sweat more and get a better workout.
  3. Stop cheating. Most of us cheat on our exercises. Of course, we’re only cheating ourselves and our results. Stop cutting corners. Squat until your thighs are parallel to the floor. Ensure the barbell touches your chest during the bench press. And don’t use momentum to assist your dumbbell curls.
  4. Do intervals. Running at one pace isn’t nearly as effective or challenging as intervals. To perform intervals, jog at a steady pace for a set amount of time (say, 90 seconds). Then, sprint at 100% of capacity for another set amount of time (say, 60 seconds). Repeat for 10 or 15 minutes.
  5. Up the music tempo. If you exercise with an iPod, create a playlist with fast, heart-pumping tracks. We tend to match our workout intensity to the music’s tempo; use your playlist to supercharge your workout.
  6. Minimize talking. Talking and socializing is one of the easiest ways to water-down your workout. Keep the chatting to a minimum. And if you have to, set a limit to the amount of time you’ll spend at the gym. If you know that you need to get your workout in before a certain time, it might keep the distractions at bay.

If you have any tips to up your workout intensity, share them in the comments below!

    About Davey Wavey

    Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


    1. Not all the tips are possible for all ages and populations. But the last one sure is. Shut up and exercise! I’m having it put on some tee shirts.

    2. Yaaaah! I do every one of these!! I’m so awesome. 😛 Okay, but really… the tempo one is some great advice. I actually use a program to give me the BPM on my songs and then I amp them up w/ Audacity to running tempo.