How To Switch Up Your Workout To Reach Your Fitness Goals Faster

Four hardcore workout combos to try.


Ondela Mlandu |

We all know exercise is a phenomenal way to combat disease, increase energy levels, improve our wellbeing and basically just enhance your quality of life overall, but do different types dish up different benefits to our body, mind and brain? Yes, they do. Here, we take a look at how switching up your workouts can be seriously beneficial in achieving your fitness goals – and which combinations to try.

1/ HIIT (high-intensity interval training) + resistance

The benefits of HIIT resistance training

Adding resistance to a HIIT workout could increase lean muscle mass, but it’s also a good way to maintain muscle as you cruise closer to those fitness goals. Owner of a group-based training facility, Storm Corbett says HIIT resistance is one of the few training methods where you can burn a very high number of calories in a very short period of time. “It keeps your metabolic rate high for hours after training; it’s an extremely good way to lose fat because of the high energy expenditure,” says Storm.

Local gyms are lekker

The Storm Centre offers group training classes, HIIT resistance, heated spinning with booty bands and weights, barre classes and boxing. Prior to lockdown, the training centre hosted group training workout classes. Most classes are cardio-intensive, but suitable for all levels of fitness (you do the workout at your own pace).

READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

2/ Boxing + all other forms of exercise

The benefits of boxing fitness

Boxing not only enhances your cardiovascular health – it also improves total-body strength no matter what your fitness goals, increases endorphins, boosts mood, works as a form of meditation and improves sleep, all of which help reduce stress.

Local gyms are lekker

Drenched is the only boutique studio that offers heated boxing and HIIT classes that cater to all fitness goals and levels.

READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

3/ Pilates + running/cycling

The benefits of pilates

“Pilates workouts target the deeper muscles of the body. This strength is so important for good posture, helping with power for high-intensity training and cardio as well as preventing injury,” says gym owner and instructor Robyn Furphy Borowsky, who’s spent 14 years teaching Pilates.

Pilates is also responsible for creating mind-body awareness so you can feel your best. “We have classes for all levels and needs, so if you’re brand new to exercise, recovering from injury or need a low-intensity, balancing type of workout, our gentle ‘mobilise and stretch’ classes would do the trick,” says Robyn.

Pilates is fabulous for runners and cyclists in particular, as they tend to have very tight hips, hamstrings and backs.

Local gyms are lekker

CoreFit Centre is a pilates-based studio that offers a dynamic variety of moves to help balance strength, mobility and flexibility in the body. The stronger the body, gets the more advanced the workouts to get, so that you can constantly challenge yourself and keep building strength.

READ MORE: 15 Pilates Exercises That’ll Work Your Core From Every Angle Without Any Equipment

4/ Functional training + soccer/rugby/hockey, and/or running/cycling/multisports (so basically all fitness goals)

The benefits of functional fitness

Functional training can be adapted to your fitness levels. The training consists of exercises that use multiple muscles to help provide you with the strength, stability and mobility you need to thrive in your life and sports.

Local gyms are lekker

F45 is a boutique studio specialising in functional fitness in a high-intensity format and offers classes either focused on cardio or resistance training or a combo of both. Studio manager and coach Nolene Rice explains that cardio sessions may incorporate agility and speed movements, which are perfect for a soccer/rugby/hockey player, for example. “On a different cardio day, the focus may be on longer working sets and thus more endurance-focused, which may benefit the multisport athlete, middle- to long-distance runner or cyclist,” she says. Then resistance-training days focus on building strength and lean muscle mass, which is usually beneficial for everyone!

READ MORE ON: Fitness Fitness Advice