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How Do I Maintain My Fitness Levels?

How Do I Maintain My Fitness Levels?

Unfortunately, your 'fitness' isn’t something you can reach and then stop training and it will stay the same... Getting fit and staying fit is something we have to work on continuously, it’s a life-long process that will ebb and flow as 'fitness' will mean different things for you throughout the various stages of life.

Sometimes we can’t keep up our regular fitness routines and fitness levels due to personal situations, travel, work or injury and how much you need to train to maintain a certain level of fitness varies from person to person.

Establishing what you need or want to be fit for will help you figure out how much you need to train to maintain a certain level of fitness. Ask yourself “what am I training for?” and then you can establish what your ‘maintenance mode’ will be.

In maintenance mode you can drop the volume of your training by around 30% and still maintain a base level of fitness until you are ready and able to crank it back up again.

E.g. If you were training for 45 mins 5 or 6 x per week, you could drop it back to 3 x 45 minutes per week.

OR Keep training 5 or 6 x per week but reduce the time of your training sessions to around 20 minutes.

Always choose quality over quantity. The Intensity of the training is more important than how often you train in maintenance mode…

Here are 3 effective workouts to get the job done. 


30 second sprints followed by 30 seconds recovery

Make sure you are absolutely gasping for air at the end of the 30 second sprint!

20 Minute Full Body Workout

60 seconds of each x 2 rounds

16 Minute Circuit Training Workout

50 seconds work / 10 seconds recovery x 4 rounds

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