When Jill Brown, personal trainer, fitness instructor and a wellness coach, only has 15 minutes to exercise, she does Tabatas. “I can do 3 rounds – each round takes 4 minutes plus a minute to recover in between. If I have no gear (just body weight) I usually do burpees, squats and pushups or mountain climbers,” she says. Tabata can burn more calories than running. It’s a short workout and it incorporates your total body, so it’s working every muscle group that you possibly can. Do each exercise for 20 seconds as hard as you can, and for as many reps as you can, and rest for 10. “Tabata by definition is always 8 cycles of 20 / 10,” she says. A” round is completing all 8 cycles of 20/10 which takes 4 minutes to complete. Therefore 3 rounds takes 12 min and 4 rounds takes 16 minutes, not including rest in between the rounds.” It’s the intensity part that gets you into shape, not the time.
If Brown doesn’t have energy for intervals, she does 15 minutes of flow yoga, “i.e. sun salutations.” Imagine good old-fashioned flowing vinyasa in which movement is synchronized to the breath. There is no stopping between each pose, hence the term “flow.” You’ll weave your way through creative changeovers that lengthen and strengthen your muscles. There is a lot or core work, stretching and sweating. Some studios call it “dynamic yoga.”
High Intensity Interval Training
“When I am short on time, and need a workout that’s relatively short, challenging, AND effective, I always reach for a HIIT workout, Angela Gallagher, Certified Group Fitness Instructor and Certified Personal Trainer, says. “HIIT actually stimulates many important hormones that are important for changes in body composition. [It] is hands down one of the best ways to burn fat without causing your body to burn your own muscle tissue,” she adds. The workout utilizes fast twitch muscle fibers, which helps to build muscle. However, you need time to recover between workouts when you’re exercising at a high intensity. “Two to three times a week is enough to get the benefits,” Gallagher says.