This is actually one of the better questions I’ve received recently. Instinctively, my first thought is NO. More on this in a minute.

If, however, you are new to fitness and just starting to exercise regularly, then by all means do whatever type of exercise you like, even if it means doing the same thing every day. You will eventually reach a point when the results taper off, you lose motivation, get bored, or all of the above. That is when you’ll want to mix it up.

Even if you are a fitness guru, there will come a time when your “normal” workout routine isn’t working, or you suffer from burnout (this is common). To keep your muscles challenged and continue to see results, you need include the following components in your routine:

1. Variety

2. Cardiovascular exercise

3. Muscle strengthening exercise

4. Progression (which is just a fancy word for, “gradually making it harder” so that muscles and/or cardiovascular fitness continue to improve)

5. Stretching

Variety is the spice of life, and also the key to a successful workout routine. By continually surprising your muscles with new challenges, they will in turn adapt and become stronger, more efficient.

To mix up your routine, you  might try martial arts, swimming, weight training, yoga or Pilates, Zumba, BodyPump…you get the picture. This is also called “cross training.”

Cardiovascular exercise is the calorie-burning equivalent of driving your car on the highway. Aim for 30-60 mins on most days of the week.

Strength training is beneficial in many ways. It builds lean muscle, which increases resting metabolic rate. It also helps prevent injury by strengthening the muscles around the joints.

Progression will get you from A to B. You can progress both your cardiovascular and strength training routines, and there are many ways to do it. Read more about how to progress your routine.

Stretching We sit all day, move forward  most of the time, and, as the title of this post would indicate, tend to do the same workouts over and over. As a result, muscles get T-I-G-H-T. Stretching at least a few times a week for 15-20 minutes (2-3 minutes for each major muscle if you do 8 stretches and hold each one 15-30 seconds, and repeat), will go a long way toward improving elasticity, and help prevent injury. I’m a fan of yoga, as well as Pilates, but really, any stretching is good in my book.

You might also like: Is your workout working?and, Strength Training 101

Do you have a favorite “mix it up” routine? What do you do to add spice to your workouts?

This is your exit!

Warm up: 5 minutes at a low intensity (high knee marching, arm circles, grape vine, windmill, etc, etc) – Just move with purpose for 5 mins.

30 Power Jacks (power = jump into a semi-squat, tush down, arms straight up by ears, then jump feet together and bring arms all the way down). Do it like you mean it, in other words.
25 Power Mountain Climbers (power = hop foot up and hike your tush in the air (so for a brief moment, you are almost balancing in an arm stand, but not quite), then push off the front foot and switch feet). If you are doing these right, your quads will fatigue and arms will tire.
20 Speed Skaters (power hop to the right and swing left leg behind, just like Apolo Ohno), then leap to the left and swing right leg behind.
15 Push-ups (not on your knees, if at all possible – you can always drop to your knees later in the set if you need to, but start out in the traditional push-up position, on toes)
10 Burpees (remember to hop feet as close to hands as possible each time before standing). For added challenge, ad a hop up when you stand up each time.
5 Sit up/stand up (lie flat with hands behind head and legs stretched out, then curl up while pulling feet into Indian-style sit and then stand up. It is like combining a crunch with standing up from a lying position. I like to alternate which leg crosses over the top of the other with each rep.

60 sec water break

Then, reverse the order, beginning with the crunch/stand up and ending with the Power Jacks.

Take another 60 sec water break

Begin at the beginning – Power Jacks all the way down to Crunch/stand ups

Final water break

Reverse the pyramid again – Crunch/stand ups to Power Jacks.

Cool down for a few minutes or do core work.

Stretch. Always stretch

*Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program. As with any fitness program, please see your health care provider before beginning a new regimen or aren’t sure if you should participate in a fitness program.