{"id":84042,"date":"2025-12-23T09:45:03","date_gmt":"2025-12-23T09:45:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84042"},"modified":"2025-12-23T09:50:51","modified_gmt":"2025-12-23T09:50:51","slug":"intense-workout-routine","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/","title":{"rendered":"Is an Intense Workout Routine Right for You? What to Know Before You Start"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_Is_an_Intense_Workout_Routine_to_Try\" >What Is an Intense Workout Routine to Try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_Defines_an_Intense_Workout_vs_a_Standard_Workout\" >What Defines an Intense Workout vs a Standard Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_Key_Elements_Should_an_Intense_Workout_Routine_Include\" >What Key Elements Should an Intense Workout Routine Include?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_Is_an_Intense_Workout_Routine_to_Try-2\" >What Is an Intense Workout Routine to Try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#How_Can_Beginners_Follow_Intense_Workouts_Safely\" >How Can Beginners Follow Intense Workouts Safely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#How_Can_You_Adapt_an_Intense_Workout_Routine_for_Home\" >How Can You Adapt an Intense Workout Routine for Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#How_Often_Is_It_Safe_to_Do_Intense_Workouts\" >How Often Is It Safe to Do Intense Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_Signs_Show_Your_Intense_Workout_Routine_Needs_Adjusting\" >What Signs Show Your Intense Workout Routine Needs Adjusting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#How_long_should_an_intense_workout_last\" >How long should an intense workout last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#Do_intense_workouts_burn_more_calories\" >Do intense workouts burn more calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#What_should_you_eat_after_an_intense_workout\" >What should you eat after an intense workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#Is_it_safe_to_do_intense_workouts_every_day\" >Is it safe to do intense workouts every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">An intense workout routine, as the name suggests, is one that\u2019s meant to make you sweat. It forces you to give up right then and there, but you can\u2019t, because you have certain goals to achieve.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You know that feeling when you hit the point in a workout where your heart is racing, your brain is negotiating, and your body is like, \u201cAre we really doing this?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, that\u2019s the spot we\u2019re talking about. Quite surprisingly, there\u2019s something oddly addictive about pushing yourself just a little bit further than you did yesterday. This article explains what an intense workout routine looks like and provides some tips to adjust to it and do it safely.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Intense_Workout_Routine_to_Try\"><\/span><b>What Is an Intense Workout Routine to Try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve scrolled to this first section and are ready for a challenge, read on to take your fitness routine to the next level. Don\u2019t worry if you can\u2019t find the time to fit in an intense routine. We shed light on workouts that are so time-efficient you can fit them into even the busiest schedule.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70452\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What Does \u201cIntense\u201d Actually Mean?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s all about effort. An intense workout is the kind that makes you breathe hard, increases your heart rate, and leaves you hot and sweaty. In research terms, it often means working at your highest possible effort, which is also called \u201call-out\u201d (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/374533893_A_Perspective_on_High-Intensity_Interval_Training_for_Performance_and_Health\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t panic if you\u2019re a beginner &#8211; intensity looks different for everyone. Take this at your own pace, and please contact a medical professional before you get started. Here, your version of an intense workout starts the moment you hit that \u201cI\u2019m huffing and puffing\u201d point. And as research has shown, even moderate exercise for 10-15 minutes can help beginners (<\/span><a href=\"https:\/\/www.kjfm.or.kr\/journal\/view.php?doi=10.4082\/kjfm.19.0038\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, you\u2019ll need to push yourself a bit more over time to keep improving.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Why Do Scientists Support Intense Workouts?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">An intense workout session can be practical if you do it with the proper form and frequency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research published in the Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology showed that intensity is the number one driver of fitness gains. You don\u2019t need long sessions either. Just 10 minutes of total workout time with 1 to 2 minutes of true high-effort work (such as 4-second all-out bursts) can be surprisingly powerful (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/7846006_Very_intense_exercise-training_is_extremely_potent_and_time_efficient\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, a study in the European Heart Journal found that doing just 15 minutes of vigorous exercise a week (even in tiny bursts of about two minutes a day) can noticeably reduce your risk of health problems (<\/span><a href=\"https:\/\/doi.org\/10.1093\/eurheartj\/ehac572\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that even short workouts can make a difference, but they work best when they\u2019re combined with other forms of exercise. Adults should aim for 150 minutes of moderate activity or 75 minutes of vigorous exercise each week. They should also perform strength training at least twice a week. Short bursts can help you reach these goals, but a balanced routine is key (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/2712935\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep scrolling to find an intense<a href=\"https:\/\/betterme.world\/articles\/1-hour-workout-routine-at-home\/\"> workout routine at home<\/a> that you can do to get maximum benefits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69482\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Defines_an_Intense_Workout_vs_a_Standard_Workout\"><\/span><b>What Defines an Intense Workout vs a Standard Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A wearable <\/span><a href=\"https:\/\/store.betterme.world\/products\/betterme-band?srsltid=AfmBOorLd7Wz9bXlyRFRsv7st8tLHkZHny3ENqDyrqCvIUqPzWtJgWRf\"><span style=\"font-weight: 400;\">fitness tracker<\/span><\/a><span style=\"font-weight: 400;\"> is a great way to get an idea of how strenuous a workout is. However, you can also tell the difference between a standard, everyday workout and a genuinely intense workout routine from three core things: your heart rate, your breath, and your ability to chat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below highlights the primary differences between what your body goes through in each workout:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<p><span style=\"font-weight: 400;\">The scientific guideline is clear: 75 minutes of vigorous activity provides the same health benefits as 150 minutes of moderate activity per week. You\u2019re basically getting double the benefit in half the time by kicking up the intensity!<\/span><\/p>\n<p style=\"text-align: center;\"><b>What Is a Talk Test?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The talk test is the quickest way to know how hard you\u2019re working out (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10331140\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Just pay attention to your breathing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Intensity:<\/b><span style=\"font-weight: 400;\"> You can talk, but you can\u2019t sing. You can chat with someone, but you\u2019ll notice you\u2019re breathing a bit heavier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vigorous Intensity:<\/b><span style=\"font-weight: 400;\"> You can only say a few words before needing to breathe. You\u2019re huffing and puffing too much to hold a whole conversation. This is the point where you know you\u2019re really pushing yourself.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Therefore, a standard workout is a routine where you work between moderate and vigorous intensity. You\u2019ll want to vary your training intensities to prevent burnout or injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although these may be a bit more tiring for beginners, there\u2019s still plenty of room to scale them up. On the other hand, an intense workout works for individuals who want to upgrade their fitness routine or challenge themselves more. Create a routine that works for you, but don\u2019t push your limits so much that you end up injuring or hurting yourself.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/monday-workout-routine\/\">Weighted Monday Workout Routine You Can Do Both at Home and at the Gym<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Key_Elements_Should_an_Intense_Workout_Routine_Include\"><\/span><b>What Key Elements Should an Intense Workout Routine Include?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s natural to feel confused before you perform a workout. When you have a clear direction and a little sense of what you should focus on to reach your goals, you can achieve your goals in no time. Listed below are some tips to turn hard work into guaranteed results.<\/span><\/p>\n<ul>\n<li><b>Perform a Dynamic Warm-Up<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A solid warm-up can boost your blood flow and prepare your joints for the work ahead (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-198502040-00004\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Do this:<\/b><span style=\"font-weight: 400;\"> Light cardio (such as jogging in place) plus moves that mimic your workout. You can perform arm circles, high knees, and bodyweight squats.<\/span><\/p>\n<ul>\n<li><b>Follow with Compound Movements<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As these exercises engage multiple muscle groups simultaneously, they can make your body work harder in less time (<\/span><a href=\"https:\/\/www.unsw.edu.au\/newsroom\/news\/2024\/06\/what-are-compound-exercises-and-why-are-they-good-for-you\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Do this:<\/b><span style=\"font-weight: 400;\"> Squats, lunges, push-ups, burpees, kettlebell swings &#8211; basically anything that fires up several muscles at the same time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70451\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Perform an HIIT Structure<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT alternates all-out effort with short rest periods to keep your heart rate high (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/22\/7\/999\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Do this:<\/b><span style=\"font-weight: 400;\"> Work hard for 20 to 45 seconds, rest for 10-30 seconds, and repeat. Aim for near-max effort.<\/span><\/p>\n<ul>\n<li><b>Minimal Downtime: Keep Moving<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Limiting breaks keeps you in the vigorous zone and makes your workout more effective.<\/span><\/p>\n<p><b>Do this:<\/b><span style=\"font-weight: 400;\"> Arrange exercises so you can switch quickly, 5 to 10 seconds max, like moving from upper body to lower body.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Cool-Down: Don\u2019t Skip It<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A proper cool-down helps your heart rate return to normal and prevents dizziness (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/immunology-and-microbiology\/cool-down\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Do this:<\/b><span style=\"font-weight: 400;\"> Slow walking followed by static stretches, holding each for about 30 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, these are a few elements that should be present in an intense workout session. You can modify it even further if you want &#8211; the point is to have a clear plan. Doing random moves and simply exhausting yourself will barely get you anywhere.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77165\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1024x608.png\" alt=\"\" width=\"770\" height=\"457\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1024x608.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-300x178.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-768x456.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1720x1021.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Intense_Workout_Routine_to_Try-2\"><\/span><b>What Is an Intense Workout Routine to Try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an intense workout routine you can try. You can adjust the intensity based on your fitness level.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Warm-Up (3 minutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of marching or jogging in place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of high knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of hip circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of light jumping jacks<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Main Workout (HIIT Style: 30 seconds work, 15 seconds rest)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Repeat the whole circuit 2-3 times.<\/span><\/p>\n<p><b>Squat Jumps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up explosively<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and repeat<\/span><\/li>\n<\/ol>\n<p><b>Push-Ups<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Walking Lunges<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a lunge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through and step into the next lunge<\/span><\/li>\n<\/ol>\n<p><b>Mountain Climbers<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees toward your chest one at a time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep switching quickly<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81064\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Burpees<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back into the plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete a push-up and then bring your feet back to center<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your knees as you begin to explode back up from the squatted position<\/span><\/li>\n<\/ol>\n<p><b>High Knees<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run in place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees up to hip height<\/span><\/li>\n<\/ol>\n<p><b>Finisher (1 minute)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds plank hold<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80698\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Cool-Down (2-3 minutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow walking in place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light stretching for your legs, arms, and back<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wrap up this circuit, catch your breath, and you\u2019ve got yourself a powerful, no-nonsense routine that pushes you hard in a short amount of time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Beginners_Follow_Intense_Workouts_Safely\"><\/span><b>How Can Beginners Follow Intense Workouts Safely?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many beginners get injured not because workouts don\u2019t work, but because they perform exercises incorrectly or add too much weight, too quickly. A 2022 survey found that 75% of Americans reported injuries while exercising, often after jumping back into intense routines too quickly (<\/span><a href=\"https:\/\/engoo.com.br\/app\/daily-news\/article\/post-pandemic-exercise-injuries-common-in-us-adults\/FgpfDudWEeybYxfxPePbxQ\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). If your body isn\u2019t given time to adapt, muscles, joints, and tendons can\u2019t keep up, which leads to strains, joint pain, or tendon issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The numbers back this up. In 2024 alone, exercise and exercise equipment caused an estimated 564,845 injuries, which makes it the top category for sports and recreation injuries (<\/span><a href=\"https:\/\/www.iii.org\/fact-statistic\/facts-statistics-sports-injuries\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The common mistake noticed was that people were doing too much, too soon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay safe, beginners need to respect their current fitness level and progress gradually. Feeling challenged is normal, but sharp or worsening pain is not. Learning that difference early helps you build strength without setbacks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69582\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Start With the Right Mindset<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Intense workouts don\u2019t require a fierce attitude toward yourself. Fitness is a long game. Some days you\u2019ll feel strong, other days sluggish, but both are part of the process. Progress isn\u2019t always linear, so patience and self-compassion matter just as much as the workout itself.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Build a Safe and Balanced Routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A beginner-friendly plan should include all three pillars of fitness:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio:<\/b><span style=\"font-weight: 400;\"> Activities such as brisk walking, cycling, or swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training:<\/b><span style=\"font-weight: 400;\"> Bodyweight or light<a href=\"https:\/\/betterme.world\/articles\/5-resistance-exercises\/\"> resistance exercises<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility and balance:<\/b><span style=\"font-weight: 400;\"> Mobility drills and stretching<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Spreading these across the week will help prevent overuse injuries and keep your body balanced.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Follow a Simple Strength Training Routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need heavy weights to start. <a href=\"https:\/\/betterme.world\/articles\/forearm-workouts-calisthenics\/\">Bodyweight exercises<\/a> such as squats, lunges, push-ups, and planks are more than enough. According to the CDC, only 24.2% of adults meet both cardio and strength guidelines, but strength work is crucial for joint support and injury prevention (<\/span><a href=\"https:\/\/www.cdc.gov\/nchs\/products\/databriefs\/db443.htm\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 to 2 sets of 8 to 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow, controlled movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perfect form over more reps or weight<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your form starts to slip, stop. That\u2019s your cue!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, you should remember that going all in and exhausting yourself may not work for everyone. Regular, manageable, intense workouts for beginners can get you stronger far faster than one all-out session followed by days of soreness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77489\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge-1024x576.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge-300x169.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge-768x432.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge-1720x968.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-low-lunge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Adapt_an_Intense_Workout_Routine_for_Home\"><\/span><b>How Can You Adapt an Intense Workout Routine for Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Turning a gym-style workout into an intense at-home routine is easier than you think. It only asks for smart swaps and a little creativity.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Replace Weights with What You Have<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need heavy weights to make exercises challenging.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Change the angle:<\/b><span style=\"font-weight: 400;\"> Elevate your hands to make moves easier or your feet to make them harder (push-ups on a chair or couch work great).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use household items:<\/b><span style=\"font-weight: 400;\"> Water bottles, backpacks filled with books, or detergent jugs can add extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slow it down:<\/b><span style=\"font-weight: 400;\"> Take your time on the lowering part of each move. For example, lower into a squat slowly for 4 seconds.<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p style=\"text-align: center;\"><b>Make the Most of Your Space<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can use even a limited space if you become aware of the exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go vertical:<\/b><span style=\"font-weight: 400;\"> Jump squats, burpees, and tuck jumps quickly raise your heart rate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move side to side:<\/b><span style=\"font-weight: 400;\"> Add lateral lunges or side shuffles to work muscles you don\u2019t usually hit.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Train by Time, Not Just Reps<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This keeps your workouts challenging without extra equipment.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a timer:<\/b><span style=\"font-weight: 400;\"> Set it for 10 minutes and do as many rounds as you can of a short circuit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track progress:<\/b><span style=\"font-weight: 400;\"> Next time, aim to beat your previous number of rounds or reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Performing an intense workout routine at home saves time and money, but you should do some research to ensure you do it right.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/booty-building-program\/\">A Non-Weighted Booty-Building Program to Blast Your Glutes<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Is_It_Safe_to_Do_Intense_Workouts\"><\/span><b>How Often Is It Safe to Do Intense Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For the best results and to stay safe, adults should aim for 75 to 150 minutes of vigorous exercise each week, usually spread across 2 to 4 intense workouts (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/2712935\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Recovery is just as important. Research has shown that muscles need 24-48 hours of rest between hard sessions to repair and refuel, so spacing workouts throughout the week helps prevent overtraining and supports better progress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Signs_Show_Your_Intense_Workout_Routine_Needs_Adjusting\"><\/span><b>What Signs Show Your Intense Workout Routine Needs Adjusting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When your body isn\u2019t getting enough recovery time, you may be heading toward overtraining. If you notice these signs, it\u2019s time to slow down, rest more, or lower the intensity.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ongoing muscle soreness or joint pain:<\/b><span style=\"font-weight: 400;\"> Feeling sore for a couple of days is normal. However, if your muscles feel heavy or achy for a long time, or your knees and elbows keep hurting, your body needs more recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your performance is getting worse:<\/b><span style=\"font-weight: 400;\"> Struggling to finish workouts, running slower, or needing longer breaks are signs your body isn\u2019t bouncing back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor sleep and constant tiredness:<\/b><span style=\"font-weight: 400;\"> Hard workouts should help you sleep better. If you\u2019re tossing and turning or waking up feeling exhausted, even after rest, your body is under too much stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bad mood or no motivation:<\/b><span style=\"font-weight: 400;\"> Feeling irritable, anxious, low, or dreading workouts you once enjoyed is a strong signal that both your body needs a break.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Listening to these warning signs helps you stay healthy, consistent, and injury-free in the long term. <span data-sheets-root=\"1\">For more details about <a href=\"https:\/\/betterme.world\/articles\/active-recovery-workouts\/\">active recovery<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69572\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_an_intense_workout_last\"><\/span><strong>How long should an intense workout last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most intense workouts work best at 20 to 40 minutes. This is more than enough time to push hard without overdoing it.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_intense_workouts_burn_more_calories\"><\/span><strong>Do intense workouts burn more calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they usually do. As your heart rate stays high, you burn more calories in less time. It even keeps burning extra calories after the workout ends.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_you_eat_after_an_intense_workout\"><\/span><strong>What should you eat after an intense workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Aim for a mix of protein and carbs. Protein helps repair muscles, while carbs refill your energy. This could be eggs with toast, yogurt with fruit, or a simple protein shake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_safe_to_do_intense_workouts_every_day\"><\/span><strong>Is it safe to do intense workouts every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not really. Your body needs recovery time. Most people do best with 2 to 4 intense sessions a week, with easier training or rest days in between. Rest is where the progress actually happens<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The idea of an intense workout fascinates many people as they believe that it will help them reach their goals faster. Pushing yourself is part of the process, not punishing yourself. Try to balance your efforts with rest so you can build intensity and give your body the best chance to recover fully.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, intensity isn\u2019t about going all-out every single day &#8211; it\u2019s about showing up consistently, knowing when to push, and knowing when to pull back. Stay in touch with a certified professional to ensure you remain on the right track.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>An intense workout routine, as the name suggests, is one that\u2019s meant to make you sweat. It forces you to give up right then and there, but you can\u2019t, because you have certain goals to achieve. You know that feeling when you hit the point in a workout where your heart is racing, your brain [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59,6],"tags":[],"coauthors":[45],"class_list":["post-84042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is an Intense Workout Routine Right for You? What to Know Before You Start - BetterMe<\/title>\n<meta name=\"description\" content=\"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is an Intense Workout Routine Right for You? What to Know Before You Start\" \/>\n<meta property=\"og:description\" content=\"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-23T09:50:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Is an Intense Workout Routine Right for You? What to Know Before You Start\",\"dateModified\":\"2025-12-23T09:50:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\"},\"wordCount\":2528,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png\",\"articleSection\":[\"Workout Plans\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">An intense workout routine, as the name suggests, is one that\u2019s meant to make you sweat. It forces you to give up right then and there, but you can\u2019t, because you have certain goals to achieve.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You know that feeling when you hit the point in a workout where your heart is racing, your brain is negotiating, and your body is like, \u201cAre we really doing this?\u201d<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, that\u2019s the spot we\u2019re talking about. Quite surprisingly, there\u2019s something oddly addictive about pushing yourself just a little bit further than you did yesterday. This article explains what an intense workout routine looks like and provides some tips to adjust to it and do it safely.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Intense Workout Routine to Try?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019ve scrolled to this first section and are ready for a challenge, read on to take your fitness routine to the next level. Don\u2019t worry if you can\u2019t find the time to fit in an intense routine. We shed light on workouts that are so time-efficient you can fit them into even the busiest schedule.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\\\"><img class=\\\"aligncenter size-large wp-image-70452\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n<p style=\\\"text-align: center;\\\"><b>What Does \u201cIntense\u201d Actually Mean?<\/b><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s all about effort. An intense workout is the kind that makes you breathe hard, increases your heart rate, and leaves you hot and sweaty. In research terms, it often means working at your highest possible effort, which is al ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\",\"name\":\"Is an Intense Workout Routine Right for You? What to Know Before You Start - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png\",\"dateModified\":\"2025-12-23T09:50:51+00:00\",\"description\":\"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Is an Intense Workout Routine Right for You? What to Know Before You Start\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is an Intense Workout Routine Right for You? What to Know Before You Start - BetterMe","description":"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Is an Intense Workout Routine Right for You? What to Know Before You Start","og_description":"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.","og_url":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-12-23T09:50:51+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Is an Intense Workout Routine Right for You? What to Know Before You Start","dateModified":"2025-12-23T09:50:51+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/"},"wordCount":2528,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png","articleSection":["Workout Plans","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">An intense workout routine, as the name suggests, is one that\u2019s meant to make you sweat. It forces you to give up right then and there, but you can\u2019t, because you have certain goals to achieve.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">You know that feeling when you hit the point in a workout where your heart is racing, your brain is negotiating, and your body is like, \u201cAre we really doing this?\u201d<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Yes, that\u2019s the spot we\u2019re talking about. Quite surprisingly, there\u2019s something oddly addictive about pushing yourself just a little bit further than you did yesterday. This article explains what an intense workout routine looks like and provides some tips to adjust to it and do it safely.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Intense Workout Routine to Try?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you\u2019ve scrolled to this first section and are ready for a challenge, read on to take your fitness routine to the next level. Don\u2019t worry if you can\u2019t find the time to fit in an intense routine. We shed light on workouts that are so time-efficient you can fit them into even the busiest schedule.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intense_Workout_Routine\"><img class=\"aligncenter size-large wp-image-70452\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n<p style=\"text-align: center;\"><b>What Does \u201cIntense\u201d Actually Mean?<\/b><\/p>\r\n<span style=\"font-weight: 400;\">It\u2019s all about effort. An intense workout is the kind that makes you breathe hard, increases your heart rate, and leaves you hot and sweaty. In research terms, it often means working at your highest possible effort, which is al ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/","url":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/","name":"Is an Intense Workout Routine Right for You? What to Know Before You Start - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png","dateModified":"2025-12-23T09:50:51+00:00","description":"Find out how to follow an \u2605 INTENSE WORKOUT ROUTINE \u27a4 safely. This guide covers beginner safety tips and how to get results without overtraining.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-899-intense-workout-routine.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/intense-workout-routine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Is an Intense Workout Routine Right for You? What to Know Before You Start"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/84042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=84042"}],"version-history":[{"count":4,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/84042\/revisions"}],"predecessor-version":[{"id":84048,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/84042\/revisions\/84048"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/84043"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=84042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=84042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=84042"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=84042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}