What’s the most common reason for not exercising? Not enough TIME.
I know I’ve written about it before here, but if I told you you could get an efficient workout done in 30 minutes, would you try it?
Here’s the thing though – it’s not a leisurely pedal on the elliptical machine for 30 minutes that’s going to get you results.
If you’re going to bother spending 30 minutes on exercising, you might as well be productive, right? Enter — High Intensity Interval Training (HIIT). I’ve mentioned this once before as well, but it definitely deserves repeating.
Instead of exercising at a relatively moderate, steady-state pace, you alternate between high intensity intervals and short recovery periods. HIIT methods vary based on every individual, so YOU really dictate how long and how hard each interval is.
One example of a type of HIIT method is called Tabata training. Not to be confused with Tae Bo, which happened in a conversation a couple months ago at the gym…
Named after the Japanese scientist who designed the protocol, his research demonstrated significant aerobic and anaerobic improvements using FOUR MINUTE intervals!
Tabata training involves eight rounds of 30-second intervals, where you work as hard as you can for 20 seconds and then rest for 10. This can include cardio activities such as jumping jacks, high knees, or sprinting, or even strength training moves like squats and push-ups.
Now obviously, I’m not going to say you can exercise for 4 minutes and be done. But this brief, high-intensity option can be amazingly effective – especially if you do multiple rounds, taking solid recovery breaks between sets.
With only 20 seconds to work, there is no room for pacing. You simply go as hard as you can for that brief period and then recover in the next 10.
And here’s the beautiful thing with high-intensity exercise… Your body continues to burn fat after you stop! In the 24-36 hours after a HIIT workout, your resting metabolic rate increases.
As opposed to those leisurely, magazine-flipping cardio machine sessions… once you stop there, it’s right back to your body’s regular metabolic rate. Burn extra energy for an entire day afterwards? Sounds good to me!
Tabata training. One of the greatest things to happen to the I-don’t-have-time excuse!
And with the amazing wonders of technology, you know there are some great Tabata Timer apps out there, right? I use the free version of Interval Timer – Seconds by Runloop. It’s probably not the best one out there, but it works for me.
If you’re playing music, the voice is so muffled you can hardly hear it (which of course is quite problematic when you’re needing that 10-second break and realize it’s been at least 40! Not that I’m speaking from experience, or anything…) Now, I’ve realized the vibration of the phone rattling is actually loud enough that I don’t need to hear the voice, plus I can see the numbers on the screen.
But, there are plenty of options out there – Pro Tabata Timer looks like it would probably be the best upgrade if I ever decide I need it. But I honestly have just grown accustomed to the monotone voice on my timer that the whistles and sound-effects on this one seem sort of startling to me!
I always go back to Ephesians 5:15-16a (ESV) when thinking about workout efficiency:
“Look carefully then how you walk, not as unwise but as wise, making the best use of the time…”
Life is so much more than working out. But it’s so important for being healthy and prepared to do everything else we’ve been called to do. Let’s use our time wisely!
Comment below or send me a message if you have any questions about HIIT or Tabata training. It may just be the best-spent 30 minutes of your day!
Everyday Faith + Fitness 