Has your cardio routine become stale? If you feel as though your cardio routine just isn’t delivering the result it used to, it could very well be because you have progressed to a level where the cardio routine you are doing no longer challenges you. This means it’s a great time to kick things up a notch, taking your cardio routine to the next level. Remember you need to be continually adjusting and adapting your workout program if you hope to see ongoing results.

So how can you best progress your cardio training? Let’s look at a few ways…

1. Add More Duration. First, consider adding more total cardio time to your workout sessions. If you were going for 30 minutes, aim for 33 to 35 minutes next session. Just don’t increase your cardio time by any more than 10 to 15% per workout.

This will allow your body to best adapt and ensure you don’t suffer from an injury or burnout.

2. Up The Intensity. Next, you can also increase the intensity of your cardio workout routine. If you have not yet tried interval training, this will likely be the route you want to go. Few exercises will challenge your body as much as high intensity intervals, so it can be a great pick for those who really want to set the bar higher.

Just note moving to this form of workout is going to be more taxing on your entire body, so you’ll only want to do it once to twice per week. Especially if you are doing other strength training workouts along with this – you’ll want to ensure you only have four intense workouts per week. Keep in mind there’s a fine line between the level of intensity you choose and overtraining.

3. Increase The Frequency. Finally, the last way you can progress your cardio workout routine is to increase the frequency in which you are doing your workouts.

If you were exercising just three times per week, aim to add a fourth session in there. Just remember you do always need at least one day off from all exercise every week to allow for full rest and recovery.

Furthermore, you need to ensure your cardio workouts do balance out with the rest of the workouts in your plan or you could start suffering from overuse injuries.

So keep these three methods of progression in mind. Only use one at a time, choosing which you prefer to progress with first.