7 Ways To Boost Your Workout

“Your workout should include some changes in tempo, such as sprints to shock your body, as this will improve your cardio output and performance efficiency,” says Georgie Bloy, swim manager at Virgin Active (virginactive.co.uk). “To improve your endurance, try swimming longer distances in smaller chunks – start with 100 metres with a 20 second rest and repeat. You can then increase the distance you swim in each set. Finally, a lot of people struggle with breathing in front crawl because they are holding onto their breath. Remember, you wouldn’t do this when you run, so why would you do this swimming?”

“To ramp up your run, think holistically, as taking a whole-body approach can both reduce your time and improve your health,” says Ragdale Hall and Energie Fitness PT Dean Hodgkin (deanhodgkin.com). “A good pair of lungs is essential for speed and endurance. A yoga class is great for this as the breathing exercises will enhance your respiratory muscles. Strength training is vital for speed and to reduce injury. You can do this at home by walking on your heels, performing angled calf raises and dragging a towel across the floor with your toes to develop the muscles in your lower leg.”

“Whether you prefer indoor or outdoor cycling, make sure you’re set up on your bike correctly,” advises Lucy Garner, professional cyclist for Wiggle High5 (wigglehighfive.com). “Not only will you be more comfortable, you’ll also get more power into the pedals, resulting in a higher speed. Mix up long, steady workouts with shorter interval sessions to increase your strength and stamina. Warm up for 10 minutes with an easy spin (low gear), then alternate two minutes of hard effort with two minutes of easy spins for 10 reps, followed by a 10 minute cool down. Finally, think about what you wear – I recommend padded shorts and a fitted top.”

“The best way to increase the effectiveness of your weight lifting workout is to track your progress,” explains PT and fitness influencer Zanna Van Dijk (zannavandijk.co.uk). “Each week when you’re at the gym, write down the weights that you’re lifting for each exercise that you do, as well as all of the sets and reps that you complete during the session. Then the following week, try to increase one of these variables, for example do an extra set. This will push you out of your comfort zone and ensure that you never hit any plateaus.

“This is such a unique, specific sport that it can be tricky to train for,” explains professional rock climber Shauna Coxsey (shaunacoxsey.co.uk). “But it’s really important to keep improving. Start by doing the things you don’t like as it’ll work different muscles. There are also a few things you can do if you don’t have much time – I find that on the minute pull ups (do a number of pull ups on the minute for 10 minutes) is a good way to build upper body strength, together with a 10 minute core conditioning workout followed by 10 minutes of stretching. Lots of mini sessions can really make the difference to help up your grade in climbing.”

“The best way to boost your barre workout is to make sure that you’re doing the right technique so you get the most out of your session,” says Niki Rein, founder of barrecore (barrecore.co.uk). “Try to be mindful through each movement that you’re in the right position, so asking yourself ‘Is my technique the best it can be?’ will help you target more muscle groups and work the entire length of them for better results. The second question to ask yourself is: ‘Am I working at my challenge point?’ This is when the muscles you are contracting feel a deep burn and you start to feel a trembling sensation – you’re in the correct position for maximum results.”

“Normally when you think of ‘stepping up’ your workouts, you automatically think of going faster or further, but these rules don’t apply here,” explains Lynne Robinson, founder of Body Control Pilates (bodycontrolpilates.com). “Instead of speeding up, slow down your movements, adding an extra breath if needed. This will mean that you have to prolong your control of the movement, which will build endurance in your muscles. Sometimes lightening the load is more challenging, so if you use a reformer, take a spring off rather than add more on, as your core will have to work harder with the reduced support. Challenge your balance by investing in stability equipment, such as a triad ball or foam roller.”