There are fews things in life that make me happier than a well organized and productive day. Nothing feels better than being able to check off everything on the list that you wanted to accomplish that day and still have a couple of hours of free time to kick back.
I do the best I can to have as many of those days as possible, but there are days when time gets away from me and I’m left scrambling to get everything done. Time is our biggest nemesis. There’s never enough of it, we can’t slow it down and it seems like it’s always running away from us. And so the only way to have a productive day is by doing things that are time efficient and effective.
That’s why I’m a huge fan of high intensity interval training, because of it’s the most efficient and effective method to get lean and fit. This is why I based my entire fitness program around it. And I haven’t seen (or tried) any other training methods that come close…and trust me I’m always looking and experimenting (...my job hazard). If there’s a better way, I’m on it. So when I saw a study that claimed doing one extended sprint session is better than doing multiple interval sprints, I was immediately intrigued.
The study found that doing one 2 minute high intensity workout increased insulin sensitivity and burned more fat than doing four 30 second sprints with 4:30 min rest intervals for a total of 20 minutes. (Basically doing the same amount work in less time…hmmm…seems awfully like my MAX Workouts protocol?)
Although the study is far from perfect, since it only compares 2 types of high intensity training protocols on sedentary individuals, the results are still very encouraging. It would be interesting to compare a well known high intensity interval training method like the Tabata protocol (which is 20 sec all out sprint alternated with10 sec rest interval repeated for a total of 4 minutes) to doing one extended 2:40 sprint session which is the total work time for the Tabata protocol, in athletes or active individuals.
Whether you’re doing multiple short intervals or one long sprint session the result of this study is further evidence that short high intensity workout is still by far the best way to burn fat and get lean and fit.
It’s important to keep in mind that fitness is more about intensity rather than time. So no matter how hectic your day is, you can still manage to fit in an effective workout. I mean who doesn’t have 2 minutes? It takes longer to take a bathroom break!
If you can go outside I’d go for a 2 minute sprint. Make sure you do a couple of warm up sprints before you go all out.
And if you can’t go outside, how about doing as many burpees in 2 minutes…that’s sure to get your heart rate up!
And if you have a pair of dumbbells try this exercise out for a challenge!
The options are endless. Just keep in mind that you don’t need to waste an hour of more “working out” as long as you’re working out with intensity.
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