Utilize drop sets to stay in a high-intensity zone while strength training.

By By Jen Widerstrom
Photo: Kolostock/Getty Images

Consulting Shape Fitness Director Jen Widerstrom is your get-fit motivator, a fitness pro, a life coach, and the author of Diet Right for Your Personality Type.

How can I make sure I'm getting the most benefits out of my HIIT training and working at the proper intensity when the prescription is "as many reps as possible"? -@kris_kris714, via Instagram

First, kudos to you for taking ownership to make your results happen. Gold star, girl! The tricky thing is that everything from what you eat to your mental stress can affect your physical energy, and that will dictate what your "possible" is in the weight room. (Related: This Workout Combines HIIT and Strength Training, So You Won't Have to Choose)

A great way to work through this energy flux is to use a drop-set system. This means you start with challenging weights that you feel you can complete the reps with while having another set of slightly lighter weights on standby. If you hit that point at which you can't finish a set, you simply complete the remaining reps with the lighter set of weights. That way, no matter what the numbers on the dumbbells say, you're challenging your muscle to the max and hitting that bull's-eye high-intensity zone for results. (Related: How to Use Drop Sets to Upgrade Your Strength Training Program)

The key is really just listening to your body talk-that muscle-burning fatigue will tell you that you're pushing to your limit during a particular workout session.

Here are a few AMRAP workouts because practice makes perfect:

Comments (2)

March 26, 2019
The role of exercise is actually the most important and the most powerful, because - properly targeted body movements reverse the cause of muscular atrophy (flat, saggy muscle layers under the skin) - and by reversing muscle atrophy - the muscles get firm, lifted and push out against the skin - giving a smooth and toned appearance...and eliminating cellulite! When done properly - these body movements stimulate all 90 muscles in the female lower body. For more details on this please see ==> https://bit.ly/cellulitefreenow
March 20, 2019
Hi, my name is Emma and I'm 36 years old. My story started when my husband left me for a 20-year old woman. After the divorce I gained 30 pounds, but with the emotional support of my best friend, not only did I manage to lose all of my excess weight, but I got into the best shape of my life! I was lucky enough to have found an amazing workout program that helped me drop pounds like crazy. Read my story here >> https://bit.ly/getabikinibody