Building a faster and stronger body doesn’t need to take hours and hours of your time in the gym. Yes, really! All you need is 7 minutes and some grit.
By focusing on a few key factors, you can get MORE benefits from your workout… in LESS time!
It’s all thanks to the power of using high-intensity workouts.
What is a High-Intensity Workout?
Popularized by the founder of Nautilus in the 1970s, Arthur Jones, high-intensity training (HIT) focuses on performing focused and quality weight training repetitions to the point of feeling like you can’t do another rep.
This style of training takes into account:
- The number of repetitions
- The amount of weight
- The amount of time
The basic principle of high-intensity training is that the exercise should be brief, infrequent, and intense.
In other words, exercises are performed with a high level of intensity and effort in order to maximize and stimulate the body to increase its muscular strength.
Why Use High-Intensity Workouts?
This style of training and working out boosts your health in many astounding ways:
1. Burn More Fat
- Intense training causes your body to start burning fat instead of carbs. As a result, you burn MORE fat in less time than endurance exercises.
2. Burn More Calories
- High-intensity workouts burn 15 to 30 percent MORE calories than standard workouts such as running, cycling, and resistance training (study published in the Journal of Strength and Conditioning Research).
3. Fires Up Your Metabolism
- This training style requires great levels of intensity, which speeds up your heart and breathing rate. In this state, your body uses more oxygen and your metabolism starts working at a higher level. As a result, your revving metabolism continues to burn calories even after you finish your workout.
4. Heart Health
- This type of training pushes you to the point of losing your breath and making your heart pound. In turn, this helps blood flow effectively throughout your body and keeps your heart strong and healthy.
How To Benefit from a HIT Workout
No fancy equipment, programs, or gym memberships needed here!
One of the greatest benefits of high-intensity workouts is that they can be done at home. As with any new workout program, you should talk to your physician first and get a green light to move forward.
To easily get started, a high-intensity program involves:
- A warm-up of stretching and walking
- Bursts of intense activity
- Rest breaks
- Repeat the cycle of intense activity and rest
This method can be used when running, cycling, swimming, or body-weight exercises. Start by using a burst of activity for 20 seconds. Work your way up to bursts of intense activity between 1 and 4 minutes. After each burst take a short break.
There are many apps to use or videos available to help guide you through a workout. You can get started by searching “7 Minute Workout” in your app store and choosing an app that works for you (free and paid options available).
There are also many video options available. Here is a 10 minute high-intensity workout that requires no equipment (starts at 1:46 to skip to talk):
Starting with just 7 to 10 minutes a day you can start transforming your health and building a stronger body!
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Author Bio: Lindsay Sibson
|World Traveler. Writer. Lifestyle Design Enthusiast. Minimalist. Adventurer.|