Do you find it challenging to make time to work out?

We all lead busy lives.

We have jobs, families to look after, chores around the house or yard, hobbies, social obligations and so much more.

Too many people think it takes many hours and days of commitment to get yourself healthy and fit, but I'm here to tell you, it can be done with little time commitment and for only a couple of days per week.

A great time-hack style of workout is known as HIIT.

HIIT = High Intensity Interval Training

Everyone's level of “Intensity” is different so no matter where you are in your fitness journey you'll be able to use these principles which can be adjusted higher as you progress.

HIIT always gives our clients great results because it gets your blood pumping, body moving, and it causes an afterburn effect which means you'll be burning more calories for hours after you complete the workout.

Our classes were only 30-45 minutes long which fit almost anybody's busy schedule.

If you're going to start off as a newbie from the comfort of your own home, you can start with just a few minutes each workout until you create the habit of working out.

My recommendation is to commit to yourself to workout for 5 minutes.

That's it. Just 5 minutes.

Do this 3x a week.

Let's say, Monday – Wednesday – Friday.

On days we don't work out we should still be going out for walks in nature which will clear the mind while getting the body it's much-needed exercise.

You do not allow yourself to miss the time you schedule to work out for those 3 days you commit to.

Just as you wouldn't miss work or an important appointment, treat this as an appointment with yourself.

If you've followed me for a while you know that I always teach that habit forming is the way to making this a part of your life.

Fitness is not short-term, it's a commitment for life.

Our bodies are meant to move and get better.

No matter our age, we can reverse the stagnation of a sedentary lifestyle.

Now, during those 5-minute workouts, I want you to give it your all.

Get the heart rate elevated, get a light sweat going, and feel the benefits of the endorphin rush* you'll get from the workout.

When does properly the afterburn effect will kick in allowing you to burn calories for hours after the workout!

*People who work out regularly tend to be happier and can manage stress better than those who do not work out.

After a while, you'll begin to enjoy the time you set aside for yourself and you'll want to increase the length of your workouts. Go for it!

The longer length of workouts is going to be one of the first progressions you make. Be proud of yourself for this.

You'll soon notice exercises that were challenging are now becoming easier.

You'll start to get more reps in the same amount of time or you'll begin to find more challenging variations.

Again, take notice of your improvements and give yourself a mental high five! You're getting stronger!

You may be saying to yourself:

"This sounds great! But how do I begin HIIT training?"

That's a great question.

Would you like an example work out?

First, download an app for your phone or tablet called “Tabata Timer”

You can modify the timing for yourself for both working and resting times depending on your fitness level or time commitment.

In this example, we'll do a 5-minute workout with each exercise going for 30 seconds and a 10-second rest. (Again, change the time as you need)

Video Link here

On your Tabata Timer fill in:

Prepare – 10 seconds (Gives you time to start the timer and place the phone down before starting)

Work – 30 seconds

Rest – 10 seconds

Cycles – 8

I'll give you 4 exercises to do in order before we repeat them again. 4 x 2 = 8

• Exercise 1 = Jumping Jacks

• Exercise 2 = Push-ups with hands on a bench or chair

• Exercise 3 = Squats with a bench or chair behind you

• Exercise 4 = Seated Russian Twist (rotating side to side)

Do these 2x and Boom you just completed a fast 5-minute workout!

Congratulations!

Catch your breath, cool down, and stretch your muscles.

Don't forget to be proud of yourself for completing the workout.

Just 2 more workouts this week and you'll hit the new goal!

You can click here to view this workout on Youtube

In a nutshell, these exercises can be changed with every workout to hit different muscle groups and to give variety.

We can add more exercises as we progress, or we can add more working time for each exercise.

On the other spectrum, if you need to increase rest time in the beginning, that's what you should do.

Remember: we want to challenge ourselves, but not so much that the workouts aren't enjoyable.

We should be having fun while challenging ourselves!

One last thing, if any exercise is making you feel pain or discomfort we can either modify the exercise or substitute it for a different one altogether.

If you need help with modifying your workout, reach out to me and we will find more suitable options for you.

Post-workout: Drink lots of water to replenish any fluids lost from sweating. It will also help to reduce any soreness you may get from working out.

Please add pink salt to your water to increase hydration and replace lost electrolytes.

Have a high-protein snack or meal to help facilitate the workout recovery.

Water + Protein will be your best friends.

HIIT is going to help you get stronger, have more balance, increase muscle mass and possibly bone density (when we begin using weighted exercises), burn fat, and increase your mental capacities and focus.

HIIT allows anybody to fit a workout into their busy schedule and reap the benefits of a healthy lifestyle.

Discipline and habit forming are your keys to success.

Would you be interested in more workouts of the week?

I have your back and I want you to succeed!

“Raise your frequency”

-Metahuman Dave

Coach

P.S. If you're in the River Valley area and would like to work with me in person, I am taking personal training clients on once again. Spots are limited.

We will also be starting up small group personal training (HIIT) classes both in Mulberry and in Van Buren.

Discount for the first 10 people to sign up!