You think that you need to join the gym or start running to improve your fitness.
You just don’t think you can find the time to work out.
If you do have time to workout, you’re tired of doing the same long, boring workouts that just don’t seem to work.
Your days of wrestling with boredom on the treadmill and fitness classes is over. Multiple studies have shown that whole body, high intensity workout are more effective than long, boring cardio for improving your fitness levels. These short exercise regime can give you an effective workout in less than 15 minutes.
1. Jump rope
2. Kettle bell training
3. Sprint interval training
4. Aqua- jogging ( Deep water running)
Jumping rope is not just for boxers! The jump rope is a tried and tested method for improving conditioning and coordination in many sports. Although jumping rope is classified as a cardiovascular exercise, it also improves balance, coordination, timing and agility. Being a high impact activity, it is an extremely efficient way of strengthening your bones. In addition to the obvious physical benefits, jumping rope is fun!
Kettlebell is a multi-faceted , effective piece of equipment which can give you the ultimate, total – body workout in minimal time. No one knows who discovered it. It was popularised by the Russians as part of their military training in the early 20th century. It works the stability muscles like those in the lower back, glutes and hamstrings which are often neglected in conventional resistance training. Further, the core is central to the workout, leading to upright posture and protecting your back. Due to the importance of correct technique during kettlebell training, it is highly recommended to learn the basic movement patterns from a qualified instructor to avoid any injury.
Sprint interval training
Power up your legs with sprint interval training. Short, sharp sprints with brief rest in between galvanise the leg muscles for explosive power and fire your metabolism. Warm up with some light jogging and dynamic stretching for about 3 - 5 minutes. Find a gentle slope in the park that does not force you to adjust your running technique. Sprint uphill at full speed for 30 seconds and slowly walk back to starting position for 60 seconds. Repeat to a maximum of 6 times, to a maximum of twice a week. Although it is great for increasing your metabolism, it will also improve your performance in sports like football/ rugby which needs regular bursts of power.
Aqua- jogging, also known as deep water running, is a great way to improve your running form and fitness without increasing the pounding on your joints. If you're getting over an injury, water running can allow you to recover without losing your cardio-vascular fitness. To do deep water running effectively, you need a floatation vest or belt such as the Aqua Jogger. A study published in the May 2012 issue of Journal of orthopaedic sports physical therapy has reported that running in water that is chest level decreases the forces applied to the body by nearly 50 %.
In conclusion, you don’t need a 30 minute workout to improve your fitness and to burn more calories. Short bursts of high intensity workouts are ideal to kick start your metabolism and to reap the health benefits of exercise.
Benoy Mathew, Certified Physiotherapist
Images: © Benoy Mathew, Model: Chris Maynard
Disclaimer: Always consult a qualified medical professional before beginning any exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on the article. Any content or information provided is for informational and educational purposes only and any use thereof is solely at your own risk. Neither the author, model, nor its operators or posters bears any responsibility thereof.
main image: © apfelfred