Life is constantly becoming busier and busier. Work, kids, family, social life can all get in the way and it can become near impossible to fit those all-important workouts in. Whether you are trying to lose weight or to build muscle, many people believe that you need to spend hours in the gym to see results. However, sometimes shorter workouts can often be more effective than longer ones. The secret to achieving better results in a shorter time is High-Intensity Interval Training (HIIT) training.
What is HIIT Training?
HIIT is a training technique which combines intense bursts of activity, followed by short, sometimes active rest periods. This type of training allows you to give 100% effort during the active phase and keeps your heart rate high when ‘resting’. This enables you to burn more fat in less time as your body’s need for oxygen has been increased.
You will also be burning calories up to 24 hours after your workout too. This afterburn effect is known as excess post-exercise oxygen consumption (EPOC). This refers to your body returning back to its pre-workout state, (your resting metabolism). So, you’ll continue burning calories after your workout to allow your body to return to its natural state.
For many of our clients, HIIT or short bursts of activity is a great way of getting results quickly and more importantly in a short amount of time. A circuit of 5 different exercises, 45 seconds work, 15 seconds rest, repeated 3-5 times is a great example of an effective HIIT session.
No Time To Exercise?
By switching your workouts to the HIIT technique, you’ll no longer have the excuse to skip your workout altogether when life gets too busy. We are all capable of finding 20-30 minutes a day to prioritise our health. Switch scrolling through your phone on your lunch break for a quick HIIT session. Or simply wake up 15 minutes earlier to fit a quick short burst of activity in before you start your day.
Swap Duration For Intensity
By scheduling even just 15 minutes a day, you’ll be more likely to actually stick to your workouts for the long run. When you have less time, you will find you become more focused and the workout will be much more beneficial compared with 1 or 2 hours aimlessly in the gym. These high-intensity workouts will allow you to burn fat, boost your metabolism, and burn more calories in a shorter space of time.
Increasing the intensity of your workouts is the best way to get better results in less time. Incorporating heavier weights, higher repetitions, faster circuits or shorter rest periods will quickly turn your workout into a results-driven routine.
Keep It Simple And Consistent
Becoming fit and healthy is not effortless, you are still going to have to work out. But to make your workouts feel easy, keep them simple and consistent. Efficiency is very important to maximise productivity to minimise wasted time. Avoid and remove complicated routines and switch to simple, effective exercises that work multiple muscle groups. For example compound movements such as squats, deadlifts, push up & overhead press, lunges and skipping etc. Find a full body-weight HIIT session that can be done anywhere, with no equipment below.
Home HIIT Workout
(Body-weight, no equipment needed, no excuses!)
Advance – 1 Minute ON, 15 Seconds OFF
Intermediate – 45 Seconds ON, 15 Seconds OFF
Beginner – 30 Seconds ON, 15 Seconds OFF
ON – Complete the exercise with 100% max effort
OFF – Rest or Active Rest (a light jog)
Complete 3-5 rounds of each circuit before moving to the next.
- Jumping Squats
- Alternating Lunges
- Plie Pulsing Squats
- Push Ups
- High Plank Shoulder Taps
- Toe Touches
- Bicycle Crunch
- Russian Twist
I have written this blog to show you that fitness does not have to be complicated or even hard. It sure doesn’t require a lot of time to achieve the goals you want. By implicating this training style into your lifestyle you to can find a balance that works for you. By committing to shorter workouts, you can achieve the results you want in a shorter period of time.
Are you lacking motivation? The Trainers can help!