There are 4 main components to your workout: Frequency, Intensity, Time, and Type. This is known as the FITT principle. You can adjust any of these 4 parts to make your workout more of a challenge. Frequency. This refers to how often you work out each week, such as 2 or 3 days. If you tend to work out just 2 days a week, you might be ready to add one extra workout each week. If you have any health issues or haven’t been active in a while, make sure to talk with your doctor before starting any new exercise routine.