Sweating it out in the gym? Studies have shown that most gym-goers spend over 40 minutes working out in the gym and 20% of those people spend over 90 minutes. What could you do with 90 minutes if someone gave you that free time?
I’d get some washing done, perhaps catch up on some broad church, maybe even meal-prep some dinners. 90 minutes is a lot of time and to work out for that long? Well, I’m going to tell you that it’s a waste of time.
Why? Because pushing your body for prolonged periods of time mean longer recovery periods but more than that. Your body will burn the majority of your additional fat after 10 minutes and that caloric burn lasts for 10-20 minutes during your workout. So, your gym session’s that last longer than 30? They’re not burning off that BLT from lunch.
Studies from 2006 were put together in this great article. It explains Gretchen Reynolds states,’?In 2006, when Martin Gibala, a physiologist at McMaster University in Ontario, and his colleagues published a study showing that a three-minute sequence on an electronic stationary bicycle’ 30 seconds of punishing, all-out pedaling followed by a brief rest, repeated five or six times ‘ led to the same muscle-cell adaptations as 90 to 120 minutes of prolonged bike riding.
It’s the secret to fat loss but also, It’s nothing new. HIIT routines have been bursting through the gym and workout scenes for the past 10 years. Online videos and personal trainers have taken it on board and created tones of new hiit style workouts but there’s more to it then just HIIT.
Here are some great routines to turn up your fat burning- and save you countless minutes in the gym.
Intense home workouts;
Home workouts needn’t mean you throw on the spandex and dance the fat off (unless you want to). These days there are countless home workouts, online and on dvd that enable everyone to get their sweat on.
Fitness blender: Offer short and intense workouts, HIIT, Cardio & Strength.
Blogilates: Short and motivating. A collection of pilates and cardio workouts. Offering strength and tone in less than 20 minutes.
Sweaty Betty: Sweaty Betty provides yoga workouts, HIIT routines, and many other types for you to try.
Body Rock TV: Blog based format but videos are included and all of the workouts can be done at home with minimal equipment.
To name a few. There are also some great online printable workouts that you can pin to your wall and follow. If you genuinely enjoy the longer routines you can do short bursts of an intense HIIT workout such as these slightly longer workouts;
- T25 ‘ A 25 minute intense workout that does 1 minute sets of very intense strength and cardio movements. The hardest workout I’ve ever done.
- Insanity is a 60 minute intense workout ‘ When I say intense I really do mean it. I did this routine for 18 months and it has been the toughest cardio challenge to date.
- is a 30-60 minute routine – A mixed cardio and strength challenge options can involve dumbells and other equiptment.
For a long list of online workouts that you can blast through in under 30 minutes you can read Dave Smith’s 50 Workouts Online list. It collects a whole host of youtube channels and blogs that host daily workout routines from advanced to beginner. If working out from home isn’t your thing and you feel most comfortable in a gym, then what?
Well. You can still get a short and productive workout done in a gym. Circuits are a way of doing several exercises in sequence for short bursts giving your body time to recover from each and pushing yourself to the max reps you can push yourself to.
Working out in circuits is a popular choice for athletes and body builders, giving your body the time to recover during your workout. A Popular warm-up style routine would be;
- 3 minute treadmill warm up / Cardio
- 3 minute Cross trainer/ Glutes
- 3 minute Rowing machine/ Upper body
- 20 reps of weighted squats/ Glutes
- 20 reps of barbell lifts/ Upper body
- 20 reps of reverse lunges/ Lower body
For an example. It’s best to get a full 10 minutes of unique routine and work your way through the circuit 2 or 3 times. Pushing yourself past your limit for each exercise and if you’re focusing on strength then increasing your weights by even just a kg or two after your first circuit will increase your caloric burn by more than 10%.
The more sets you do more flexible you can be with the body parts you’re exercising in one day. Reduce your workout, increase your push and save yourself some time!
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