Exercise tips: 7 workout tips for when you have hit the 'weight-loss plateau'

Best exercises: High-Intensity Interval Training (HIIT) is a proven method to overcome weight-loss plateaus. This workout involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity (Image: Canva)

Hitting a weight-loss plateau can be incredibly frustrating, especially after seeing consistent progress for weeks or months. This plateau occurs when your body adapts to your current routine, slowing down your progress despite continued effort. However, reaching this stage is not the end of your journey. Instead, it signals that your body needs a new challenge. By introducing a variety of targeted workouts, you can break through this plateau and continue on your path towards your fitness goals.

Here are a few useful tips:

High-Intensity Interval Training (HIIT) is a proven method to overcome weight-loss plateaus. This workout involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. HIIT increases your heart rate and keeps your metabolism elevated long after the workout is over, promoting fat loss. Incorporate exercises like sprinting, jumping jacks, and burpees into your routine. Aim for 20-30 minutes per session, and you will soon notice your body breaking through the plateau.

When you hit a plateau, your body may have adapted to your current exercise routine, leading to diminished returns. Strength training is an excellent way to challenge your muscles and stimulate growth. By lifting heavier weights or incorporating compound movements like squats, deadlifts, and bench presses, you engage multiple muscle groups, increasing muscle mass and boosting your metabolism. As muscle burns more calories than fat, this will help you push past the plateau.

Circuit training combines strength and cardiovascular exercises in a fast-paced format, keeping your heart rate elevated throughout the session. This workout involves moving quickly from one exercise to the next with minimal rest in between. By targeting different muscle groups in quick succession, circuit training maximises calorie burn and keeps your metabolism active. Incorporate exercises like push-ups, lunges, kettlebell swings, and jump rope into your circuit for an effective full-body workout.

Variety is key when it comes to breaking through a plateau. If you have been following the same workout routine for a while, your body may have become too efficient at those exercises, leading to reduced calorie burn. Changing your routine can shock your muscles and reignite your progress. Consider switching from running to cycling, or from yoga to Pilates. Experiment with new classes or activities that challenge different muscle groups and energy systems.

If your workouts have become too comfortable, it is time to ramp up the intensity. Increase the difficulty of your exercises by adding resistance, speeding up your pace, or extending your workout duration. For example, if you usually walk, try jogging or running. If you already run, incorporate hill sprints or add weight with a vest. The increased intensity will push your body out of its comfort zone, helping you overcome the plateau.

Breaking through a weight-loss plateauis not just about what happens during your workouts. Increasing your overall daily activity can also make a significant difference. Look for opportunities to move more throughout the day—take the stairs instead of the lift, walk or cycle to work, or engage in active hobbies like gardening or dancing. These small changes can add up, increasing your calorie expenditure and helping you move past the plateau.

Sometimes, a weight-loss plateau occurs because your body is fatigued and needs time to recover. Ensure you are getting enough sleep and allowing your muscles time to repair and grow. Overtraining can lead to burnout and hinder your progress. Incorporate rest days into your routine and consider activities like stretching, yoga, or gentle swimming on these days to aid recovery.