Tag Archives: Workout

Why it’s absolutely OK to choose a mini workout over a 2 hour gym sesh

I for one, am not a fan of working out. I will admit it. I’m OK once I’m into it, but it’s mustering up the motivation to actually go and do it that’s the problem. And honestly, who has time to keep up with 1-2 hour gym sessions? It’s a myth that you need to be in the gym for hours to see results. It’s that time of year, where about 37% of Americans will make the resolution to get in better shape – but only about 8% will stick to it.

What’s the disconnect?

A huge reason we don’t follow through on our resolutions is the goals we make for ourselves are unrealistic. You know, just as well as I do, that committing to the gym 5 days a week for an hour is not a realistic goal for most of us. And if you are anything like me, it can be all or nothing – if you know you can’t commit for an hour, you’re not going at all.

Setting goals that are too difficult to maintain is a recipe for disappointment. Some days, a 7 minute workout may be all you can manage. And I will tell you, not only is a 7 minute workout better than nothing, but you WILL be sore for days if you do it right!

However, not just any 7 minute workout, but a HICT 7 minute workout.

I do THIS 7 minute workout on the days that I don’t have the time or the motivation to make it to the gym. It truly is a “KILLER” ab workout! (Please excuse the ridiculously over-fit fitness model).

HICT is performing a series of exercises one after directly after the other, using proper form and at high intensity with minimal rest between exercises. It has been shown to improve insulin sensitivity (a huge factor in preventing diabetes), reduce body fat, and increases your V02max (the total amount of oxygen your body has available to use during exercise – improving this number improves your endurance and is a marker of overall fitness)

A study published by the American College of Sport’s Medicine Health & Fitness Journal found that HICT (High Intensity Circuit Training) using your own body weight as resistance with very little rest in between sets can produce both aerobic and metabolic benefits, that can last for up to 72 hours after exercise! For it to work, you must push yourself at 100% through the entire duration of the exercise, without rest. If you take any rest periods before the 7 minutes are up, it negates the purpose. If time permits, you can repeat the 7 minute exercise 2-3 times to produce a full workout.

Although first time around, I would do it ONCE. My boyfriend and I did this yesterday in front of the TV, and I am feeling it today!

Is this workout by itself a substitute for the recommended 150 minutes a week of moderate intensity aerobic exercise per week? Probably not, but it’s a great workout for those days that you just can’t get a 30 minute run in, without giving up on the workout altogether. To make it a more substantial stand-alone workout, you can repeat it 2-3 times with a few minutes of rest between sets (30 seconds or less!).

There are many mini workouts out there – if you have your own that you prefer , share it with me! HICT workouts are a great way to combat the excuse of “no time” for exercise – if nothing else, you can find 7 minutes!

Source: http://www.academia.edu/22670179/HIGH-INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_Maximum_Results_With_Minimal_Investment_LEARNING_OBJECTIVE