It takes minutes – not hours!
In the modern world it is all too easy to put off exercise; motivation, distraction or even finance, there can be all too many reasons to not do your daily run, swim, bike or workout but new research from a leading University has shown that short High Intensity workouts can be just as efficient as the long, drawn out affairs that put so many of us off.
High Intensity Interval Training or HIIT is nothing new, it is something that we have been using at i-motion for sometime, just checkout some of our Body Attack classes, but the benefits are still being shown to be more impressive than we thought. In a HIIT session you need to do short, sharp bursts of intense exercise for between ten and thirty minutes.
There is a downside to HIIT training and that is that it isn’t very inclusive, if you are just starting out on your fitness journey, or aren’t very confident in your ability, then completing something like the above might not be feasible. The new approach is to take down the level of intensity slightly and prolong it slightly longer. This gives the same health benefits of HIIT and makes it more inclusive.
A leading University recently trialed a 28 minute exercise regime and added in just 10 minutes of Higher Intensity, self regulated exercise and compared it to a 55 minute moderate workout, the amount recommended by health professionals in the UK. The results demonstrated that there was a 13% increase in fitness for both activities over a six-week period.
i-motion recommends that our members work with fitness professionals to design a program that works for them, the benefits of HIIT are constantly being shown but more research is required around the sustainability, long-term benefits and safety of such training. One thing is clear, individuals who have little time have no excuse to not get fit, and that can only be good.
A great example of some HIIT would be an 8-to-1 program, i.e. do one set of each rep from eight down to one.. Try this the next time you are stuck for time and want an efficient workout:
8 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
7 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
6 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
5 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
4 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
3 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
2 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
1 x Press Ups, Squat Thrusts, Burpees, Squats, Tuck Jumps
i-Motion Gym are proud to have excellent fitness offerings, with dedicated cardio zones, free weight areas, functional zones, spin studios and up to and over 400+ classes a month. If you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, Good luck in realising your fitness goals!Back to Blog