To see results the quickest, you also need to make sure you’re doing the kind of exercises that are in line with your fitness goals. If you want to lose weight, a larger percentage of your workout should be dedicated to cardio training like running, cycling, or high intensity intervals. These types of exercises keep your heart rate elevated for the entirety of the workout, causing high caloric burn. If you want to gain muscle mass, more of your time should be geared towards weight training.

While your heart rate may not be as elevated, the muscular demands of the workout are high. For the best overall results, use a combination of several different kinds of workouts and switch it up every few weeks. By doing the same routine too often, your body will begin to adapt to the demands and eventually your progress will plateau.

3. Mix Up Your Intensity

If you try to go at 100% all the time you are not only more likely to get injured, but you’re also disrupting your body’s ability to adapt to the demands you’re placing on it. Mix up the intensity of your workouts to change up the physical stimulus.

Alternating longer workouts of lower intensity with shorter workouts of higher intensity will help you get the best results. By placing varying training loads on your body, you cover all of the fitness bases while also ensuring that you’re not overdoing one kind of workout that could potentially lead to an injury or training stagnation.

4. Eat Right

To quickly see results from working out, training can’t stop when you leave the gym. It’s also important to make sure you are eating and drinking things that will be productive to your fitness goals.

While decreasing caloric intake assists with weight loss, too much of a deficit can lead to fat-retention and have the opposite effect. So, it’s important to monitor what you’re eating and the way it is impacting your body.