Looking for ways to step up your workouts?

Simply move faster. You already know how much rest you need between exercises to recover—so why not challenge yourself to cut that time down?

It’s no secret that most of us don’t move enough. We spend too much time driving, sitting at a desk, and watching our favorite shows. And let’s be honest—no one needs another reminder that they should be moving more. We all know it! So instead of focusing on the why, let’s dive into the how.

First, let’s use my favorite 3, 2, 1... GO! strategy*—and just begin.

Step 1: Increase Your Daily Movement

Start by aiming for at least 7,500 steps per day. WHAT?! Yup—7,500 steps is the sweet spot for general health. This includes all movement throughout your day: walking around the house, running errands, cooking, cleaning, and even checking the mail.

Want to rack up even more steps? Try these simple strategies:

• Take the stairs (even just once a day!)—both up and down have benefits.

• If you work at a desk, get up every hour for a quick lap around your home or office.

• If you’re in the zone and don’t want to break focus, make up for it later with a 10–15 minute walk.

• Housework counts! Cooking, tidying up, and yard work all contribute to your step total.

• Got a dog? Lucky you! Those daily walks are boosting your movement without you even realizing it.

Step 2: Move Faster

Once you’ve built a solid foundation of daily movement, it’s time to pick up the pace!

• Walk a little faster from the parking lot to the store.

• Play fetch with your dog—and actually run with them.

• Got kids or grandkids? You already know how exhausting it is to keep up—so turn playtime into a mini workout.

Step 3: Speed Up Your Workouts

Make your workouts more efficient by reducing rest time and adding intensity.

Strength Training: Try supersets—pairing two exercises back-to-back with minimal rest.Example Workout:

• Goblet Squat / Dumbbell Row

• Single-Leg Deadlift / Dumbbell Bench Press

• Alternating Lunge / Reverse Dumbbell Fly

• Core Finisher: Side Plank & Bicycle Crunch

Interval Training: Push yourself with short bursts of high intensity.Example Workout:

• 3-5 minute warm-up

• 1-minute push / 1-minute recovery (repeat for 10–20 minutes)

  • On a treadmill? Increase speed or incline.

  • On a bike? Increase resistance and pedal faster.

• That push minute should feel tough—you should be out of breath.

12-3-30 Workout: A viral favorite!

• Set the treadmill to 12 incline, 3.0 speed, and walk for 30 minutes.

• Put on your favorite podcast or show and just GO.

For Those Who Need a Little Extra Motivation…

If you find yourself stuck in the “I should go to the gym, but…” cycle, try this: Say “3, 2, 1… GO!”—and just do it. Stop overthinking. Take action. You’ll feel better once you start.

Now go crush it!