Increase Intensity: Burn more calories and fat when you add these four elements to your strength-building routine:
Add a dropset:
On the last set of each exercise, reach muscle failure, then reduce the weight by 20–30% and continue repetitions until you reach failure again.
Use the rest-pause technique:
During the eccentric (flexed or down part) of each rep, hold position for two or three slow counts before exploding into the next part of the move.
Pick any two exercises for the same muscle group and perform them back to back (i.e., Romanian deadlifts and hamstring curls, or triceps extensions and dips).
Perform “active rest:”
Instead of sitting around between sets, stretch the muscle group you’re working, hop on a bike for a fast minute, walk around the floor, or do one-minute planks.