In a time-poor world where the standard business day is no longer “9-5”, it’s hard to find the time to squeeze in a workout, especially if you are a busy entrepreneur or small business owner. The Australian Physical Activity Guidelines recommend for us to complete at least 150-minutes of moderate intensity physical activity and two resistance training sessions per week. Most of these recommendations can be met through incidental activity throughout the day, but what if there was a way to fast-track the physical activity, reaching your targets in less time but still gaining the same, if not more benefits?
The great news – there is a way!
Everyone has heard of HIIT; High Intensity Interval Training. HIIT is known to be associated mainly with cardio-based training modalities and is considered one of the best ways to get in shape. Some HIIT workouts can involve as little as 4-minutes of intense exercise yet yield the same benefits as completing up to 30-minutes of moderate intensity activity. The lesser-known application of HIIT is the ability to apply the principle to strength training. When applied to strength training, there is a larger than normal neuromuscular demand on the muscles, a higher recruitment rate of muscle fibres, and a much higher and quicker fatigue rate. This process sounds harsh on the body, but it triggers your body to repair and build muscle tissue at a quicker rate and also promotes fat burning. What this means for you is you can burn the same number of calories in a short HIIT strength session as you would in a longer session, and you only need to complete a maximum of 3-sessions a week!
So what are the magic 10 exercises we recommend?
- Fast Feet On The Spot
- Push Ups
- Inverted Row
- Jumping Jacks
- Wall Sit Hold
- Mountain Climbers
- Plank Hold
Complete these 10 exercises in a mini-circuit: 30-seconds work, 15-seconds rest for 2-3 rounds with 1-minute rest between rounds. This is a total work time of 15 minutes and will have a similar calorie output to a 60-minute walk at moderate intensity! Remember to change things up every few sessions by modifying the exercises or cycling through a series of mini circuits to ensure training stimulus remains high to achieve maximal benefit.
If you are interested in some more tips and tricks for reaching your weekly physical activity targets, or would like some help structuring a suitable training program for your busy lifestyle, contact the team at Absolute Balance via firstname.lastname@example.org.
Alixe Luckins (B.Sc. Exercise Physiology)
Accredited Exercise Physiologist