Going to the gym everyday can get pretty routine, especially if you’re used to doing a similar workout. That’s one of the reasons Cross-fit has become so popular; your mind and your body plateau, and the only way to improve your condition is by mixing up the exercises.

Every once in a while, it’s a good thing to take your workout to an extreme. Disclaimer: if you’re not already active or you have any injuries, hold off on extreme intensity for now. But if you feel up to it, here are some tips to guide you through your experience:

1. Wear proper clothing: You’ll want to dress in materials that contain wicking. When you sweat profusely, you’ll want your clothes to absorb the wetness and keep your body as dry as possible. You don’t want to overheat, nor do you want to get a chill from being wet. Also, the right socks and shoes are important to keep your feet from blistering and also to protect your ankles and shins.

2. Breathe: As your activity becomes more intense, your lungs will require more oxygen. Naturally, you will breathe heavier. What’s great about interval training is that during the “rest” periods, you get the opportunity to take slower, deeper breaths, and sort of “catch up”—right before it’s time to go into intense mode again!

3. Stay headstrong: If you begin to feel a bit lightheaded, that’s understandable. Blood is rushing to all different parts of your body and its muscles. It may also be an endorphin rush you’re feeling as well. Of course, if you feel dizzy or too lightheaded, slow down, hold onto something stable, and take deep breaths.

4. Keep your brain in the game: The first few minutes of intense exercise most of us scream inside, “I can’t do this!” Well, yes you can. Pushing to extreme truly is mind over matter.

If your body is in shape or you exercise regularly, you absolutely can push yourself a little farther if you decide to. If the pain feels like you are injuring yourself, stop. But if it’s a good pain, stick with it. When your workout is over, you will feel a great sense of accomplishment.

5. Hydrate and stretch: during and after. Drink water and also indulge in a beverage with electrolytes to replenish. You can incorporate stretches into your workout once your muscles are already warm. It’s very important after an intense session that you take the time to stretch or you will cramp or feel undue soreness the next day.

Congratulations for taking such good care of your body. It’s yours to enjoy and cherish. Have a great workout!