Boost your fitness: Prioritise compound exercises, stay active, more to increase overall strength

Maintaining regular movement outside of designated workout times can significantly improve fitness. (Image: Canva)

Powering up your fitness doesn't have to mean spending hours at the gym or following complicated routines. Whether you're just starting out or looking to take your workouts to the next level, there are simple yet effective ways to boost your fitness and see real results. From incorporating high-intensity intervals to staying active throughout the day, small changes can make a big impact.

By focussing on key elements like consistency, variety, and recovery, you can enhance your strength, endurance, and overall well-being. With the right approach, anyone can power up their fitness and achieve long-lasting success. Fitness trainer Marcelle D’Souza from Mumbai’s fitness club Health Matters shares 8 simple hacks that can power up your fitness.

Start with short workouts

For beginners or those with tight schedules, short 10-15-minute workouts are a great way to kickstart your fitness routine. As your body adjusts, you can gradually extend the workout duration. Short sessions can still yield significant results, boosting consistency and motivation without feeling overwhelming, making fitness more sustainable over the long term.

Include high-intensity interval training (HIIT)

HIIT involves alternating between bursts of intense activity and short rest periods. This technique burns more calories in less time and improves cardiovascular fitness. HIIT can be done with exercises like sprints, burpees, or cycling, and its efficiency makes it ideal for busy individuals looking to maximise results in shorter workout durations.

Stay active throughout the day

Maintaining regular movement outside of designated workout times can significantly improve fitness. Simple habits like taking the stairs, walking while talking on the phone, or doing a quick stretch every hour help increase daily activity levels. These small efforts add up and can improve circulation, mobility, and energy without needing dedicated workout time.

Also see | Fitness tips for women: Easy, effective ways to stay active, healthy

Prioritise compound exercises

Compound exercises work multiple muscle groups simultaneously, making workouts more effective and time-efficient. Movements like squats, deadlifts, push-ups, and lunges engage several areas of the body, increasing overall strength, muscle tone, and calorie burn. Incorporating these exercises regularly maximises your workout benefits in less time compared to isolating single muscles.

Mix up your routine

Variety is key to avoiding workout plateaus and maintaining motivation. Switching between different forms of exercise—like cardio, strength training, and flexibility work—challenges your muscles in new ways and keeps workouts exciting. This diversity also prevents overuse injuries and ensures balanced development across all areas of fitness, including endurance, power, and flexibility.

Get quality sleep

Sleep is essential for muscle recovery, cognitive function, and overall physical performance. Lack of rest can lead to fatigue, decreased motivation, and poor workout performance. Aim for 7-9 hours of quality sleep each night to allow your muscles to repair and grow, keeping your body and mind fresh and ready for the next day’s fitness goals.

Hydrate and fuel your body

Proper hydration ensures that muscles function efficiently and reduces the risk of cramps or fatigue during exercise. Similarly, a diet rich in lean proteins, whole grains, fruits, and vegetables fuels your body, providing the energy necessary for peak performance. Staying hydrated and nourished helps maintain endurance and recovery, ensuring steady progress in fitness.

Set realistic goals and track progress

Setting achievable goals helps keep you focused and motivated. Break down larger fitness aspirations into smaller, measurable milestones, like increasing the weight you lift or running a longer distance. Tracking progress keeps you accountable and allows you to celebrate victories, no matter how small, boosting confidence and encouraging continued efforts.