Aug 03, 2021

Is it possible to reach your goals and loose weight with short workouts?

Is it possible to reach your goals and loose weight with short workouts?

Yes, it is! But you have to be strategic! We're going to show you how. 


Health isn't one size fits all and what works for one person may not garner the same results for another. In fact, what works for you at one time of your life may not work at another time. No matter what your goals are, some exercise is always going to be more beneficial than none. Small steps sometimes lead to the biggest gains. 


Experts recommend that you get at least 150 minutes of moderate-intensity activity (such as a brisk walk or steady-state cardio) or 75 minutes of vigorous activity each week. That is for the sake of basic health. Since it's not a good idea to jump straight into a high-intensity workout without warming up first, warm up for 5 minutes, and then crank it up to a 10-min high-intensity workout. It could be an interval workout, a circuit, or anything else that raises and maintains your heart rate. It may appear to be a lot, but it isn't. It’s just 

  • 30 minutes of something that gets your heart rate up, 5 days a week (or)
  • 15 minutes of high-intensity work 5 days/ week

Now for the short-on-time strategy.

You could get 20 minutes of vigorous activity in a single day if you did that twice a day when you have a spare 15 minutes. Or if you did it once a day, you could add on a quickie 5-minute core routine later. If you want to boost your results, plus mix up your workouts, simply do longer workouts on days you have more time. 


Forget the ‘all or nothing’ mentality 


We've all been there: a piece of cake at an office party sent your diet into a tailspin for the rest of the day. Maybe you pressed the snooze button too many times and ended up missing your gym session, so you decided to skip it entirely. You're probably not alone if your workout routine has been inconsistent during the last several months, especially during the tough times of the pandemic.


Crunches while watching TV, squats while folding laundry, or a walk around the block are all options. It may sound gimmicky, but these are the types of exercises you should begin doing to develop muscle memory. In your head, the workout is only five minutes long, and who knows? You might be motivated to go for another five minutes, and this will continue to build. This mental hack is twofold. For starters, persuading yourself to do something for five minutes rather than 30 is easier, especially if you haven't worked out in a while. Beyond that, you're gradually conditioning your mind to prioritize health and getting your body used to moving, both of which will help you build motivation over time.


5-minute workout routine


The "after-burn effect" can boost your calorie burn for up to 48 hours after a vigorous five-minute workout. Get your heart rate up with jumping jacks, burpees, and mountain climbers, and then build strength with push-ups, lunges, and crunches.


Any amount of exercise is beneficial to your health and can help you lose weight or maintain a healthy weight, especially if you meet the recommendation of 150 minutes per week. If you want to incorporate brief workouts, set aside a few days a week for lengthier workouts to improve endurance, burn calories, and meet your goals.


Train with the best fitness coaches in Australia!


Having a set of short exercise routines to fall back on can help you stay motivated and make your workouts less monotonous. To keep things interesting, alternate different workout routines throughout the week. Remember to mix in some longer activities, such as brisk walking, jogging, or cycling. Committing to personal coaching is a great way to hold yourself accountable. Our fitness coaches are professionals who will gladly assist you. Now is the time to do something that your future self will thank you for!Contact us right away.

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