7 Day Astonishingly Intense Workout Plan

Doing multiple exercises in a row, decreasing the rest time between the sets, and incorporating body weight and weighted workouts… does it sound appealing to you? Are you tired of all those “simple” workout regimes that don’t bring any results? You’ve come to the right place! Let me point you in the right direction and show you how to train intensely. But, if you’re a beginner who has a weak stamina or you have any health issues, this intense workout plan may not be the best for you.

intense workout plan

intense workout plan

 

10 Things to Consider Before Starting an Intense Workout Plan

Now that you have a certain fitness goal in mind, you should weigh all pros and cons. Intense training isn’t for everyone, especially if you have never worked out before. Before you dive into the world of daily intense training and special nutrition, you should consider a few critical things:

 

  1. You have to be both physically and mentally prepared

Intense training has nothing to do with your occasional gym visits. It requires a top-notch health and you should be mentally there while training. You should be able to focus on each rep and set of exercise and be ready to do your best. Many trainers claim that individuals that are not mentally prepared for training are more likely to give up or achieve no results. If you have any problems or you suffer from depression, make sure you solve your problems first.

The same goes for your physical health. Any health issue equals danger, especially when it comes to intense training. Ensure your heart health is in tip top condition. Also, talk to your doctor about your fitness goals.

 

  1. You’re going to experience different types of discomfort

Do you know the level of discomfort you can endure? Let’s say, you need to perform 20 squats. You performed 16 and stopped because you felt like the rest 4 squats would make you feel uncomfortable. Or you did all 20, and didn’t even think about doing 2 more squats. We experience different kinds of discomfort on a daily basis and we typically shy away from it. Intense training is going to make you feel uncomfortable and take an extra mile. Now the question is, are you ready for this?

 

  1. Don’t set too big expectations: The higher expectations, the higher the chance of disappointment

Expectations are okay, but in moderation. Don’t expect the fast results in a week. “The harder I train, the faster I’ll transform my body” approach doesn’t work. Don’t punish yourself. Taking an extra mile is great, but don’t overdo it. When you work out too hard, too muchand too fast, your body fails to recover from training. The result is chronic fatigue, injury, and sickness. Stay conservative to avoid a risk of injuries. Gradually build strength and cultivate your stamina.

 

  1. Supplementation isn’t a must

There is a wrong belief that every training session requires supplementation. Unless you have certain nutrient deficiencies and your doctor recommends you certain supplements, don’t buy any. Focus on wholesome foods and over a healthy lifestyle.

Just think: Hydrogenated oils, artificial colors, magnesium stearate, titanium oxide, carrageenan, heavy metals, acrylamides, boric acid, cupric sulfate, and invisible GMO ingredients like amino acids, hydrolyzed vegetable protein, lactic acid and many other harmful things are found in most supplements.

 

  1. Train intelligently

What does it mean? As we push our bodies harder, we increase our chance of getting a serious injury. This is one of the drawbacks of intense workouts. One wrong move and you can spend a few weeks recovering in the hospital. But don’t dread. If you aim to train like a military or an athlete, or you simply want to gain muscles, keep in mind that injuries are an essential part of this long and exhausting process. Soreness, tight muscles, stiffness, pinches,tweaksand many other painful things may happen. Sometimes they are unavoidable. When you work out at higher intensities, the pain always lingers. All you need to do is just learn to know where to stop and how to recover correctly.

 

  1. It’s not just an hour a day

Whether you train in a gym or at home, you shouldn’t stick to what you do during the workout only. Think about it as about your school years. Yes, you got it right. You have to do your homework as well. Educate yourself about different types of workouts, proper nutrition, and possible lifestyle tweaks that can help you reach your fitness goals faster. You should also do several stretches and watch video tutorials. The point is, intense training should become your hobby. Your passion.Your dream. Although you won’t get a diploma in the end of the program, you will build knowledge, confidence, strength, stamina, and most importantly, you will get in the shape you’ve been dreaming about for years.

 

  1. Keep track of your progress

This sounds boring and time-consuming, but keeping the fitness and food journals will help you figure out your mistakes and see the possible reasons for your failure. Trainers are often asked why the fitness plan didn’t work, and they can’t tell you exactly the reason. We live in a hectic world with long to-do lists. How are we supposed to remember anything? Avoid the blame game and become responsible for your failure or success. It depends on you.

 

  1. Your eating plan will change

Speaking about a food journal, I want to emphasize that your eating habits will change. Intense workouts drain your energy. They make your body work harder, thus it needs a complex of nutrients. Leave your “eat-what-you-want” habit in the past, and learn how to fuel your body so that it could function at its best and you won’t feel totally exhausted and hurt at the end of the day.

Switch to a moderate- to high-carb meal that consists of protein and vitamins approximately 3 to 4 hours before training and then have a low carb snack 30 minutes before training. Cottage cheese with chia seeds and fruit, plain Greek (or regular) yogurt with crushed nuts or dried fruit, or a banana and peanut butter toast are all good pre-workout snack options.

Your post-workout meals should contain high equal amounts of healthy fats, protein, and carbs as well as vegetables rich in vitamins and antioxidants. The correct meal plan promotes faster muscle recover and supplies your body with the nutrients that convert into energy. Eliminate processed foods, fast food, soda, alcohol, and other unhealthy stuff that you’ve used to put into your body.

 

  1. Drink it up

Personally, I have trouble drinking those eight glasses of plain water a day. But intense training may cause dehydration and all the health issues it triggers. Trick yourself into drinking plain water or add fresh berries to make it tastier. Cucumber and lemon are great options too. No matter how you drink water, make sure you stay hydrated. Avoid energy and diet drinks – they won’t give you an instant energy boost.

 

  1. Reconsider your sleeping habits

Without sufficient, quality sleep, you won’t be able to complete even the half of your daily workout plan. Sleep deprived people were shown to give up on the entire program at least 10 minutes after a workout. It’s not because they don’t have a goal or are lazy. They are just mentally tired. Their bodies are worn down, exhausted and fatigued. They can’t think clearly. Sleep is health. It helps you make the better choices, reduce food cravings, and give you enormous power and energy to take an extra mile. 7 to 9 hours are a must during an intense workout.

 

How to Warm Up

Unlike regular workouts, intense training requires intense warm up. It allows your body to be physically ready for intense exercises and prevents injuries and severe muscle pains. Warm up before training with the following exercises for beginners they may sound like a total workout plan :

  • jump rope for 30 seconds
  • 10 lunges
  • 20 squats
  • 15 wall push-ups
  • 15 full body rotations
  • 4 minute jogging
  • 10 arm swings

 

Day 1

30 jumping jacks

15 crunches

10 sit-ups

20 leg lifts

35 squats

15 crunches

40 second plank

10 push-ups

20 crunches

30 bicycle crunches

30 tricep dips

35 jumping jacks

2 minute rest

30 mountain climbers

20 pull-ups

35 seated sprinters

50 bicycle crunches

25 lying leg raises

20 second plank

50 jumping jacks

10 push-ups

50 mountain climbers

 

Day 2

20 flutter kicks

10 push-ups

10 crunches

10 sit-ups

20 lying leg raises

20 jumping jacks

20 crunchy frogs

30 flutter kicks

15 push-ups

15 crunches

15 sit-ups

40 lying leg raises

30 jumping jacks

30 crunchy frogs

1 minute rest

15 tricep dips

20 squats

15 toe touches

20 oblique crunches

30 seated sprinter

1 minute plank

 

Day 3

40 squats

30 sit-ups

50 jumping jacks

50 leg raises

40 bicycle crunch

50 mountain climbers

30 push-ups

80 second plank

 

Day 4

50 jumping jacks

10 oblique crunches

10 bicycle crunches

10 seated sprinter

20 tricep dips

10 push-ups

10 pull-ups

15 crunchy frogs

10 tricep swings

50 leg raises

1 minute rest

40 second plank

15 push-ups

60 squats

20 flutter kicks

25 reverse crunches

30 dumbbell lifts

 

Day 5

50 jumping jacks

50 squat jumps

50 crunches

30 second plank

10 bicycle crunches

40 lying leg raises

40 mountain climbers

10 push-ups

20 reverse crunches

50 second jump rope

10 burpees

10 pull-ups

2 minute rest

30 squats

15 tricep dips

15 flutter kicks

15 bicycle crunches

10 oblique crunches

20 dumbbell lifts

20 lunges

 

Day 6

100 jumping jacks

30 lunges

10 push-ups

20 leg raises

40 mountain climbers

30 dumbbell lifts

1 minute plank

50 minute run

20 minute jogging

 

Day 7

40 lunges

50 jumping jacks

50 crunches

10 seated sprinters

10 oblique crunches

15 tricep swings

20 squat jumps

1 minute plank

1 minute rest

10 push-ups

30 high knees

20 squats

10 minute run

10 crunchy frogs

10 jumping jacks

20 lying leg raises

40 mountain crunches

 

Doesn’t it sound challenging? Yes, it’s. Aim to build your stamina and give your body enough time to recover, even if it means to take a day off of this workout plan. You might already know how to perform most these exercises, but let me show you how to do those that are probably new to you.

  1. Bicycle crunch

Lie flat on the mat and press the lower back to the floor. With your hands behind the head, bring the knees in toward the chest and raise the shoulder blades off the floor. Don’t pull on your neck. Straighten your left leg out to a 45-degree angle to the floor while turning the upper body to the right, bringing the left elbow toward the right knee. Switch the sides to complete the rep.

  1. Tricep dips

With your hands positioned on a chair or a bench, extend your legs out in front of you,sliding your butt off the front of the chair. Straighten the arms, slightly bending your elbows, to reduce tension. Gradually bend the elbows to about a 90-degree angle to lower the body toward the ground while still keeping your back close to the chair.Press down into the chair and straighten the elbows, returning to your starting position.

  1. Mountain climber

Get into a push-up position. Flex your knee and hip, bringing one leg until your knee is about under your hip.Explosively yet carefully switch the positions of the legs. Extend your bent leg until it is straight and supported by your toe. Bring the other leg up, flexing your hip and knee. Repeat the movement in an alternating mode.

  1. Seated sprinter

Sit on the mat with your legs extended straight. With your arms moving from your shoulders in an alternating swinging motion and elbows bent at around 90 degrees, start sprinting without raising the body too high. Keep a good posture and don’t let your hands swing across your body.

  1. Flutter kicks

Lie flat on the back with your head and feet about 6 inches off the floor. Place the hands under the butt to support your lower back. Lift your right leg to about a 45-degree angle, keeping your left leg stationary. Lift the left leg off the floor to a 45-degree angle while moving the right leg to the starting position. Keep your legs locked and your toes pointing away from your body.

  1. Crunchy frog

Start in a sitting position.Slightly rock back to raise your feet off the ground while pulling your knees to the chest.Now, exhale, pull the navel to the spine and slightly lean back, opening the arms to the sides and straightening the legs. Finish the rep by inhaling and returning to the starting position.

  1. Oblique crunch

Lie flat with your hands beside your head and your lower back pressed to the floor. Slightly bend your knees and start moving your right elbow up as if you’re performing a regular crunch but this time the major emphasis is on the obliques. As you crunch, try to hold the position for at least 3 seconds and drop back down into your starting position.

  1. Tricep swings

Lie flat on the floor with 5-pound dumbbells in the hands. Slightly bend your knees and position the dumbbells above the head. Lift your right arm over the chest, keeping your arms straight. Lower your right arm back to a starting position. Do a few reps and switch the hand.

Intense workouts are probably the most effective ones, but they require tons of time, efforts, and a super strong stamina. Don’t challenge yourself with an intense workout, if you are not physically ready for it. Start with a regular exercise regime and gradually switch to this one. Ready for the next challenge?

Why not try 7 Day Military Workout Plan that will totally transform your body.