Have you tried adding plyometrics into your workouts? I've started adding them in over the last year (more so in the last month) and although they are tough, there are definite benefits!
Plyometrics are movements with quick bursts of speed and power. Think explosive movements like jumping. Plyometric movements activate fast-twitch muscle fibers--the muscle fibers responsible for quick power movements. The stronger your fast-twitch fibers, the more quick and powerful your movements will be. If you're not an athlete, you may be asking how this applies to you or could benefit you. Here's how:
Plyometrics require a lot of energy because they are highly intense. This leads to an awesome, full body exercise and a lot of calories burned. You're not only getting strength benefits during your plyo workout, but cardio benefits as well. Another benefit to plyos are stronger bones--stressing the bones through explosive movements helps build stronger bones.
The disadvantage to plyometric training? Risk of injury. These are high impact activities, so stress on joints is a lot higher, and especially if you aren't used to this type of activity, you could potentially over-do it or injure yourself. So if these are new to you, start slow and always focus on technique and form.
Plyos are great to add into your HIIT routine. Think squat jumps, burpees, skater jumps, and alternating lunge jumps.
Do you incorporate plyometrics into your workouts?