Are You Finding it Difficult to Achieve a Great Workout by Exercising in Less Time?
Burst Fitness or HIIT (High-Intensity Interval Training) Can Ease Your Workout Pain
Let’s face it. Do you really want to go through a whole lot of effort to exercise, take care of your body physically by mustering up the enthusiasm to go to the gym or drive to the park or track for a cardio run? Or would you rather do short intervals lasting a total of 10 minutes? I bet you choose the latter, high intensity, short intervals known as Burst Fitness or HIIT (High-Intensity Interval Training).
Think about it. You have to get appropriately dressed, get in your car, drive however many long or short minutes through all kinds of weather (snow and sleet are the worst!), find a parking spot, get inside, find a locker, put your belongings in, and then face the extensive span of equipment, weight training, workout mats, and classes.
Now, faced with the reality that you are at the gym, you have to figure out what you want to do today. What was the last thing you worked on? Did you do weights or an aerobics class? What do you have the energy to do now? How much time do you want to spend here? UUUGGGHHHH!
There Is a Better Way
What if you don’t have to spend all this time…an hour, an hour and a half, two hours or more traveling and working out? Wouldn’t time spent with your family be much more beneficial? Time you will never get back again. You can have more time so your future self will not be kicking you in the ass for missing.
You Want the HIITs to Keep Coming – They Burst You Into Optimal Health!
You can spend far less time working out. Many studies have proven that short (10-12 minutes) workouts of high-intensity interval training (HIIT) provide the best overall fitness and whole-body health. That means you exercise in less time and have better results.
For my readers who like proof, check out these articles:
- A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.
- Aerobic high-intensity intervals improve VO2max more than moderate training.
- 4×4 interval training.
A Special System
Can you endure just 10 minutes total for a fitness routine that provides you more benefits than the one-hour workout at the gym or the run in the park?
Wouldn’t a quick but effective total fitness program (less time spent exercising!) fit into your already too busy schedule better than the long workouts you dread doing anyway?
And certainly, you can do just 10 minutes a day, freeing up time that is better spent with your family.
I hope you are all screaming “Yes…show me! Because I really do want more valuable time to spend with my loved ones”. If not, maybe you need to re-evaluate your priorities and how you spend your time…just saying.
Introducing the 4*3*2*1 System
First, the types of exercises you do are not set in stone. So you can change it up and lower the risk of boredom.
Second, it really does only take 10 minutes.
Third, these can be done virtually anywhere. (Anywhere that it is appropriate!)
So here is how it breaks down:
- Do 4 minutes of high-energy aerobic training (raises your heart rate and increases your metabolism).
- Do 3 minutes of resistance exercise (strengthens your muscles and bones).
- Do 2 minutes of core-strengthening exercises (improves your posture by strengthening your abs and back).
- Do 1 minute of stretching and deep breathing (a vital component for optimal health that is often missing from other popular fitness routines).
And voila! 10 minutes total and you are done for the day!
That definitely defines exercising less and in less time.
Compared to your gym workout – based on the time it takes to:
- drive to the gym,
- park your car
- get inside,
- find a locker and store your belongings,
- decide on which routine you’re going to do,
- cool down,
- go to your locker,
- get dressed,
- find your car (where did you park?),
- drive to your next stop or home, and
- go shower
you have now added an extra 80 minutes – ONE hour and 20 MINUTES – to your day for something much better than the gym!
That is a lot of precious found time.
Sounds like heaven.
Sign Me Up
I learned this awesome routine to accomplish adding time to my day by exercising in less time by following the details outlined in
The Author’s Qualifications
Sean Foy is an exercise physiologist and behavioral coach. He is also president and founder of Personal Wellness Corporation, a consulting firm that provides health and fitness training to Fortune 500 companies, hospitals, health facilities, and other organization.
What I particularly like about the book is that it covers whole-body health as well as going into detail about the 4*3*2*1 system. The author explains the science behind the system and how to best use it, how to change it up, and how to adapt it to your environment.
He accomplishes this by featuring three four-week programs:
- Level 1, requires no additional equipment which is perfect for the office where you have to fight the “sitting disease”
- Level 2, adds some minimal equipment
- Level 3, brings interval training to the gym, for those who can’t resist the need to go.
The exercises are illustrated with step-by-step photographs that are simply devised and easy to master.
In addition, there is a section on Burst! Nutrition which covers strategies for eating more correctly nutritious foods that support burst training, provide information about how to follow structured nutrition and gives examples of burst meal planning.
The results are outstanding. In just a few minutes each day, you boost your metabolic rate, improve your muscle groups, increase your cardio endurance, lose weight, improve your cholesterol levels and blood pressure, and develop a sense of well-being.
The book’s print could be larger. Some of us more visually challenged might need extra help seeing the small print.
Go now and grab yourself a copy of The Burst Workout by Sean Foy, M.A. It gets a