Slogging it out for hours at the gym isn’t the only way to go. You can conveniently and effectively enjoy the benefits of exercise by doing just five short 30-minute workouts a week. (Research shows that exercise for a total of 150 minutes a week will generate health related benefits1).
The secret is to make sure that the 30 minutes you spend working out is carefully structured.
“In most cases, it’s not the quantity of time spent working out but the quality of the workout,” says Bryce Hastings, Les Mills Head of Research. “When the workout period is short, the structure of a workout is critical. All of the exercises need to be carefully balanced and sequenced to ensure optimum effectiveness.”
When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups: the legs, the chest and the back. Exhausting these muscles with a circuit of light weights and high repetitions, like you do in a BODYPUMP® workout, has strong calorie and fat burning effects, and it builds muscular strength and endurance.
Thirty minutes of effective cardio training is all you need to get your heart rate pumping, increase your aerobic fitness and put your calorie burn into overdrive. For those looking to up the ante, high-intensity interval training is the key. This will burn calories for hours after the workout, maximize aerobic fitness, unleash fast-twitch muscle fibers and grow lean muscle tissue.
Bryce suggests that strength and cardio training shouldn’t be your only areas of focus. Building flexibility and core stability is also key. A weekly 30-minute BODYFLOW® class will satisfy your flexibility and stretching requirements and a weekly CXWORX® workout will help chisel your core and build functional strength.
For best results, alternate different types of training across days of the week. And if you really want to maximize results, try a couple of 30-minute workouts back-to-back (but remember to always do any strength-based training first).
Anyone looking to maximize results in minimal time can access a variety of 30-minute LES MILLS™ workouts any time, anywhere – just login to LES MILLS™ On Demand.
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