This is of course targeted to people who are already exercising, if you haven’t trained for a long time then any form of exercise in any way is both new and a good thing to be doing. Albeit maybe some of these ideas here inspire you back into action so feel free to start with them.
As I have spoken about for many years, your training should already incorporate aerobic fitness in some way, strength training for the whole body and flexibility work.
The recommendations below are simple edits that do not require major changes to your current routine. As opposed to saying something like “learn Olympic weightlifting style movements”, which would require finding a coach or maybe changing gyms etc, these are practical tweaks you can implement immediately.
Aerobic Training
Intervals (aerobic-based) – One of the biggest barriers to progress for many people in fitness is a reluctance to incorporate interval training. Yet, this simple adjustment not only makes aerobic training more interesting but also significantly enhances results. For example, instead of running for 30 minutes at a steady pace, break it up into intervals: run for 5 minutes at a faster pace, followed by 2 minutes of walking, repeated four times. The higher intensity during those shorter bursts will do much more for your fitness than a slower, steady pace.
Intervals (anaerobic-based) – A less commonly used but fun method is anaerobic interval training. This involves short, intense bursts of effort followed by longer recovery periods to avoid lactic acid buildup. For instance, try sprinting 100m at full speed every 1–1.5km during a run. On a bike, you might do a 10-second all-out sprint, followed by 90 seconds of easy zone 2 riding. These short bursts improve power and speed without overtaxing your body.
Resistance Training
Adjusted Position Squats – If you’re already doing squats, try changing your foot position. Go wider, more narrow, or stagger one foot slightly back. These subtle adjustments will alter how the exercise feels and help you build more functional, real-world strength.
360° Exercises – Most gym movements are done in a straight line or stationary position. However, real life and sports often demand movement in multiple directions. Incorporate exercises like 360°’ lunges to train your body in different planes of motion.
Split Routine Changes – Most people have their split routines totally wrong. For starters, you need to lift weights at least 3 times a week to even consider a split routine. So, if you are doing an upper and low body day but not going to the gym any more than that, I would just an all body routine.
If you are going three or more times ,then just change your routine, you can go from a four day split to an all body routine x 4 sessions a week, or vice versa, an all body to a 4 day split.
Home Resistance Training
Integrated Training – I have felt for a while that future fitness should be more shaped towards integrated training. This refers to, making exercise part of your daily routine in short bursts. For example, you could just do some press ups while you are waiting for the kettle to boil. While athletes will need structured plans and dedicated sessions, most normal people can make progress just throwing in 7 minutes of resistance training here or there, maybe 15 minutes or leg work while watching TV, stretch while on a conference call or run to the shops. All of this will be enough for most to make a massive difference in their life without ever really having to change their own routine that much.
Genuine Strength Training – So few people do genuine strength training, even more so when training at home. I stumbled on an old rugby fitness training video I did with strength exercises without any equipment, check the video out at the end of the article below. Through changing your body position, going 1 handed over two or adding in a jump you can make things hard really quickly.
Jump – If you do not have weights at home you can simply make use of gravity. Through performing something as simple as jumping you will increase strength, power and bone density. Jump squats, lunge jumps, 360′ lunge jumps are all great exercise. If needed you can add a weight.
Flexibility
Hold – Contract techniques – The most overlooked element of stretching is not using methods to assist the nervous system to increase flexibility. If you gently contract the stretched muscle for 3-5 seconds then relax, it encourages the nerves to relax the muscle and increase the stretch immediately. Do this a few times per stretch and you will get much faster flexibility gains. This can really enhance your stretching programme and takes zero extra time nor effort.
Do Anti Sitting Stretches – We spend all day sitting down, and with the way most people sit it severely shortens the stomach, thighs and lower calves. You should therefore focus greatly on undoing this using the Sphinx stretch, thigh stretches and lower ankle. I put these in a video you can watch below.
What Does This Mean For You
The ideas I’ve shared are simple ways to refresh and improve your exercise routine, whether you’re just starting or looking to refine your training. The key takeaway is that small, manageable changes can have a significant impact over time. Experiment with one or two of these ideas and see how they work for you. Remember, the most important thing is to find a routine that you enjoy and can stick with long-term—it’s the consistency that makes all the difference.
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