2. Try a New Move
"It's better to change less than change more," Barnett says.
So if your usual routine incorporates five to eight strength movements, consider only changing one or two every couple of weeks.
One way to do so: Start working in different planes. "If you always do squats, try bilateral movements, like lunges," Falamas says.
Rather than simply moving up and down (in a squat), you're now moving forward and back (in a lunge). Plus, with bilateral movements—moves done on one side of the body—your strength on both sides stays even, Falamas says.
Another easy switch: Swap in movements that target opposite muscle groups, and swap bodyweight movements for weighted movements. For instance, if you've always done push-ups and lateral pulldowns, now try bench presses and pull-ups.
While both push-ups and bench presses work your pecs and shoulders, because one movement is bodyweight and one is weighted, and one is pushing up from the ground while another presses away from you, you're still challenging your body to work in a new way. You may also find that despite the gains you've made on one part of your body—say your pecs and shoulders—you've got an imbalance in your back or triceps, Falamas says.
More from Greatist: The 8-Week Beginner Barbell Program for Serious Strength Gains
3. Up the Intensity
As with strength training, you can keep the changes small in your cardio routine.
"If you're doing steady-state cardio, I wouldn't add more than two to five minutes at a time," Barnett says.
Better yet, she says, aim for a shorter distance, higher intensity, or try incorporating some interval training. For example, if you're used to running long distances, do eight sets of 30-second sprints three times each week on nonconsecutive days, Falamas says.
4. Set a Goal
If you don't have a specific goal, pick one. It could be a 10K, more weight, or even a challenging yoga pose. Having an objective will focus your workouts and change them systematically so you reach your goal.
Above all, find things that are going to motivate you to stay interested, Falamas says. As long as you're getting out there and working up a sweat, don't stress too much over the details.
More: 6 Tips to Set SMART Fitness Goals
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