The “I have no time” Workout
It's the most commonly cited excuse for not exercising. Can a workout as short as 6 minutes really work?
Yes, it is possible and has be proven! Have you heard of High Intensity Interval Training or for short HITT?
HIIT is training at a high intensity for short bursts of time followed by short periods of rest. There are a variety of ‘intervals’ one can train in, for example; Training fast and hard for 30 seconds, followed by 15 seconds of rest. You can alter your intervals based on your fitness level. So, what kind of high intensity training will you have to do? Traditionally treadmills, rowers and stationary exercise bikes have been useful for this kind of training. However, more recently studies have shown that multi-modal HIIT training can be even more beneficial to your health. If you don’t have access to weights equipment you can get creative and use items around your home.
Now let’s talk about how you can shorten your workout time and still reap the strength and fitness benefits through HIIT!
There are many different work to rest ratios you can incorporate into your HIIT. This will depend on your current fitness level. Some examples include 30:15, 45:15 or 20:10 (seconds work : seconds rest). Research has shown that even 6 minutes worth of HIIT three days a week can lead to improvements in cardiorespiratory and metabolic health. This is ideal for those who find they “have no time” for regular exercise participation.
- Increased aerobic and anaerobic fitness
- Improved cardiovascular health
- Improved insulin sensitivity
- Improved cholesterol profile
- Increase muscle mass and reduce visceral fat
- Weight loss (when combined with a healthy eating plan)
In most individuals, HIIT using modalities such as cycling, rowing and running will lead to increases in cardiorespiratory fitness and health, however this does not typically result in increased muscle strength, power or endurance. Multimodal HIIT training, however, can lead to all the previously mentioned benefits. This type of training takes on board the work to rest ratios and also includes strength and weight based training. For example, a circuit workout including squats, push-ups, lunges and/or step ups. You can have your very own personalised HIIT workout developed by our Accredited Exercise Physiologists. Equipment is not necessarily required for this type of training however to get the most out of your workouts dummbells, kettlebells etc. can be beneficial. We have a fully equipped onsite rehabilitation gym for all your HIIT needs with the support of an Exercise Physiologist.
We have a fully equipped onsite rehabilitation gym with the support of our Exercise Physiologists to smash your HIIT goals.
Call for more information and to book a session.
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