Visiting the gym regularly, but still not getting your desired results? An exercise plateau can make working out feel like a chore, rather than progress towards a leaner you. Luckily Steve Calechman has fitness tips to boost your exercise routine and maximize gym time.

Warm-Up Right

Unfortunately five easy minutes on the treadmill won’t prepare your body for dynamic movements. To prepare your lower body for a full range of motion, do reverse lunges, which stretches your hip flexors and quads. For the upper body, rotate a medicine ball from side to side while holding the ball at chest height with arms outstretched.

Try Interval Training

Slow, steady cardio might make you work up a sweat, but since fat burning takes about 25 minutes to kick in—you’re wasting time. Instead, experiment with interval training. Whether you’re on the treadmill, bike, or elliptical, go as hard as you can for as long as you can, then ease up, catch your breath, and go back to work. Try this for 30 minutes, up to four times a week, to go into calorie deficit and create lean muscle mass.

Prevent Injuries

If you play sports like tennis, golf, or softball, you’re putting a lot of extra stress on your shoulder. A few simple exercises can strengthen your rotator cuff, however, and improve endurance. Lie on your side on a bench with your elbow by your hip joint and rotate a 5-pound weight up and back down, while keeping your upper arm close to your body. Do three sets of 12 to 20 reps with weight no heavier than five pounds.

More Weight, Fewer Reps

Contrary to popular belief, building muscle doesn’t necessarily mean more reps. Instead focus on major muscle groups with an increased volume of weight. Try three to five sets of six to eight reps of squats, dead lifts, pull-ups, dips, bench presses, and rows. Also, make sure you’re getting proper nutrition, so that your body can keep up with increased physical demands.