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It’s the excuse I hear most often—I don’t have time to exercise. I know it can be challenging to fit everything into your day, but what else are you making time for where exercise could go? Give yourself a little tough love and realize you are choosing to do something else instead. It’s true. There are people who are as busy as you who are getting ‘er done! And here’s the thing: You don’t have to carve out two hours for a workout—you can get an effective heart-pumping workout that combines cardio and strength training into 30 minutes. Yes, you heard me right. Find 30 minutes in your day and you can change your body.
Research shows that shorter, high-intensity workouts can do more for your health than longer, more leisurely workouts. You can improve your heart health and significantly reduce your risk for metabolic syndrome, a cluster of cardiovascular risk factors, including obesity, high triglycerides, low levels of HDL cholesterol, high blood pressure and high blood sugar (http://healthland.time.com/2012/10/10/for-better-heart-health-exercise-harder-not-longer/). Fast-paced walking can bring you more health benefits than a longer, more leisurely stroll, for example. (Of course, moving is always better than sitting on the couch!)
If you followed all the buzz this past spring about the 7-minute workout, several studies showed how this time-efficient workout of using your body weight and a chair delivered on results! The key to this seven-minute workout is it’s intense! Yet, just as it was gaining popularity, many people thought they needed to do it a few times in a row to make sure they were getting enough exercise for the day—so that brings me back to going high-intensity for 30 minutes.
As Mercola points out, “Compelling and ever-mounting research shows that the ideal form of exercise is short bursts of high intensity exercise. Not only does it beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the fitness hormone.”
But if you really want to fire up your metabolism, try a heart-pumping high intensity interval workout (HIIT) like the seven different workouts featured on my HIIT DVD series. Keep in mind, quicker doesn’t mean easier—we are talking about high-intensity here and that means a sweaty, heart-pumping, challenging workout where you push yourself! CHALLENGE TO CHANGE, I always say!
Here’s the good news: You know it’s over in 30 minutes! Plus, you know it’s your exercise for the day, so you can bring you’re A-game and give it your all! It’s intense, but doesn’t last long—and it works!
HIIT style workouts improve your cardiovascular fitness, help you build lean muscle and drop fat. You can jumpstart your metabolism, and strengthen those muscles with 30-minute workouts at a time that specifically target your upper body, lower body and core. If you only have ten minutes, you can choose a 10-minute booty blast or a 10-minute ab blast—or tack these ten minute workouts on to your 30-minute workout for added intensity.
My HIIT workouts consist of body weight exercises, strength exercises, athletic drills and plyometrics. You can start with light weights for the first few times and figure out what weights are best for your current fitness level. I focus on form, but I always give modifications to include all fitness levels. (It’s all about improving with repeated practice, right?) I will encourage you to go all out with effort for 20-second intervals and then have 10-seconds of recovery (Tabata style!)
By mixing up your short, 30-minute workouts you can keep your body surprised and challenged. Here’s a monthly calendar of HIIT workouts you can do each day to really see results. Now you don’t have to think about which one you should do first! Just follow along!
Get ready for an adrenalin workout that gives you results and only takes 30 minutes of your time! No more I don’t have time excuses for you! The best part is you will soon see how 30 minutes invested in exercise can change your fitness level and body!
For more details, visit http://healthland.time.com/2012/10/10/for-better-heart-health-exercise-harder-not-longer/