Most of us have used the ‘no time’ excuse to skip a workout. I’m thinking you’d like to lose weight and save time so read on to discover how short high intensity workouts are the key.

Short high intensity workouts may include high intensity interval training and full body workout routines – did you know these are better ways to train that get better weight loss results with a shorter workouts. In fact short high intensity workouts are more effective for weight loss than long workouts of a low intensity. In fact 30 minutes of high intensity exercise will have dramatic effects if fat melting!

Effective Weight Loss With Short High Intensity Workouts

The reason short high intensity workouts are more effective than longer ones include EPOC calories burned post exercise in the period known as ‘after burn’.

In addition to this, a high intensity workout will burn more calories overall during the workout – it is a myth that the lower intensity FBZ ‘fat burning zone’ most gyms advise is most effective for fat burning. While true the proportion of fat burned is greater at lower intensities, overall less calories will be burned per hour.

Consider the calorie balance to be an important factor of effective weight loss. Short high intensity workouts may burn 1000kcal per hour compared to 200-500kcal per hour for FBZ workouts. In a 30 min workout you can burn more calories than 2-3 times this duration in the FBZ.

Furthermore, by performing high intensity workouts, the improved insulin sensitivity of the body will result in better weight loss due to improved carbohydrate tolerance of any nutrition consumed post-workout.

How To Make Your Short High Intensity Workouts Count!

  • Short dynamic and specific warm up.
  • Increase resistance – don’t be afraid of heavy things!  And change your rep-range to keep the body stimulated – 12 reps, and progress to strength ranges of 1-5 reps!
  • Feel the burn! Sure its uncomfortable but you’ll love the results!
  • Use shorter intervals of work so you can work harder. Use rest periods to allow you to work hard and maximise EPOC.
  • Feel the DOMS to know you had an effective workout.
  • Combine resistance and cv workouts such as squats and running – 12 squats RPE 6-8 > 1min run RPE10


So, have a go. Keep your workouts short an the intensity high and you will LOVE the results! Fat will begin to MELT off you and you will feel so fit too!

If you feel that you could do with motivation to train, and you want expert guidance, then why not take a look at the One Habit Fit Club. These daily exercise plans and nutrition will be sure to help you get the results that you want, and give you the confidence to know that you’re doing the right exercise and eating well.

Let me know how you get on and if you need any advice let me know any questions below! Happy training. Nico.

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