There’s something uniquely satisfying about really tight, well-designed, short workouts. It’s an intensive capsule exercise that hits all the right spots without wasting a second.New book the study An analysis of the effects of exercise on longevity found that just 22 minutes is enough to counteract the effects of sitting for long periods of time.
Like most office workers, I’m mostly sedentary. Zoom allows you to move between meetings and tap your keyboard without moving at all. When it’s time for exercise, it’s the bell that tells me it’s play time (unless there’s 23-a-side football). Cherishing playtime is a lifelong pursuit. Those of you who live in swivel chairs know that the day when the bell calls you back is never, ever long.
The study, conducted by a group of Scandinavian sports scientists, found that the life-shortening effects of a sedentary lifestyle can indeed be counteracted by short bursts of moderate to vigorous exercise.
steve coleman He is a celebrity trainer whose clients include Daniel Radcliffe. He says his clients place great value on smart, short workouts. “I want to build fitness as a lifestyle,” he says. “So many people stop exercising prematurely because they can’t incorporate it into their lives.” He says we often reach our 60-minute training goal without really knowing why. It seems like it’s gone.
“You’ll have more success doing short, consistent workouts every day than two weeks of intensive one-hour training,” he says. “For a lot of people, training for an hour is really hard. Who would take an hour to drive to the gym, change clothes, and then drive back, which is a two-hour round trip?”
Coleman recommends metabolic resistance training, which combines aerobic and strength training. “Use compound exercises [those that work almost the whole body] Performing high-intensity intervals can maximize fat and calorie burn and improve cardiovascular health. ”
Compound exercises include burpees, squats, and push-ups. The key is to race against the clock and do as much as possible in the given time with little to no rest. This can be tough, but the benefit of short workouts is that you always have an end in sight. Then, short, frequent bursts add up.
Here’s how to get started:
