Workout routines are a dime a dozen now. With a wide variety of things that can be done to get into shape, we can all easily get confused or not know which routine is the best for our body. Add to that the lack of time we have to get things done, and exercise slowly slips down the list of priorities. Before you know it, you haven’t been to the gym or even been for a jog in months. Working to make exercise one of your priorities is easier when the touted exercise aims to make life easier for you by making the routine quick and painful. Here are two exercises that are done in a quick fashion.

HIIT

High-Intensity Interval Training is very popular with those that are looking for an alternative to running. It typically takes the form of a run. It is so intense that it burns calories after you have finished! It has become popularised recently thanks to Joe Wicks and his HIIT workouts and it is my favourite form of exercise as it can be done in my living room or garden.

The exercise is in two parts. First, running. And I mean run! As fast as you can, absolutely flat out. This is for a short period of time. It is then followed by a period of moderate exertion, such as jogging at 60% to 65% effort. You alternate between the two until your allocated amount of time is over.

A word of warning before embarking on it, it is best to build up this type of exercise. It is very intense and starting at 100% will only demotivate you quicker if you don’t complete your goal. A HIIT session is structured like so:

Run: 40 seconds.

Jog: 20 seconds.

Run: 40 seconds.

Jog: 20 seconds.

To begin, you may not be able to make it further than the first two minutes. But gradually as time goes on, you will improve. But don’t forget, it is meant to exhaust you. The word “intensity” is in the name, so be ready to feel horrible afterward! It can also be applied to other parts of the body. Sites like 247 Fitness have workout routines for you to improve individual parts of your body, so have a play and see what types of exercise you can do in this fashion.

The “Body By Science” Weightlifting Method

Originating in biochemistry, this approach has been popularized recently by Dr. Doug McGuff, who wrote a book about it. The exercise is essentially weightlifting, but making the most of the tension your body goes through when lifting the weight and putting it down. The five core moves are done in quick succession and are:

• Seated Row (Upper Body Pull)
• Pulldown
• Chest Press (Upper Body Push)
• Overhead Press
• Leg Press

The goal in doing these five exercises (with machinery, not free weights) is to maximize the TUL (Time Under Load). You lift approximately 75% of your body weight very slowly. So, with a chest press, you would lift the bar slowly (up to 30 seconds). Stop before you fully extend your arms, hold it briefly before lowering it slowly (again, 30 seconds). The tension you will feel is unlike any other, and the recovery time is up to seven days. The amount of time you will be exercising will barely be 15 minutes, so it is a very time effective approach to workouts!

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