No Time to Workout? Try This to Get Fit in 2018.
A long day at work. Early morning appointments. Plans with family. With so much to do, finding time to exercise is never easy. Putting aside an hour, even 30 minutes, a few times a week seems impossible.
But recent trends, predicted by many to grow in 2018, may help you find an effective workout despite your packed schedule, often without leaving your own home or buying expensive equipment.
A Quick HIIT of Exercise
“Sometimes, time is the enemy,” says Ric Elien, Health Fitness Specialist at Tanger BeWell Center, a health and wellness facility at Beth Israel Deaconess Medical Center (BIDMC) for employees, patients and the community. “You may only have 15 to 20 free minutes in a day to exercise.”
For those people, Ric leads a high-intensity interval training (HIIT) workout at Tanger BeWell.
HIIT involves quick bursts of strenuous exercise followed by short recovery periods. This type of workout keeps your heart rate up and is ideal for burning fat, increasing metabolism and maintaining muscles. A HIIT workout can be completed in 30 minutes or less.
A typical HIIT workout might include 30 seconds each of jump rope, push-ups, sit-ups, jumping jacks and a few other exercises to engage every major muscle group, followed by a short break and more exercises. This workout can be done without machines or weights.
“We forget our body itself is a gym – you don’t need any weights to do high-intensity interval training, so you can work out anywhere—at home, on vacation, at a park, etc.,” Ric says. “And if you want to challenge yourself more, you can exercise at a quicker pace.”
There’s an App for That
A trainer available with an app? How convenient.
“With your smart phone or tablet, you can talk to a trainer from the comfort of your own home,” Ric says. “You can set up a schedule that works for you and a trainer, and connect online. This can be done with a group or one-on-one.”
In addition to saving time and adding convenience, online trainers address another obstacle that often stands in the way of a good workout: “There are a lot of people who are afraid of going the gym,” Ric says. Live trainer apps allow you to exercise in the most judgment-free zone of all: your own home.
Listen to Your Body
While HIIT workouts and online trainers could be more time-efficient, nothing will derail your new routine like an injury. As with any new exercise regimen—particularly a strenuous one—talk to your doctor before you start.
“Even if you’re working with a trainer, you have to go at your own pace,” Ric says. “Pushing past your limits is detrimental to you and your trainer.” Ric recommends that you take a break if you feel flushed or dizzy, develop a headache or feel dehydrated.
Even when your workout is a quick one, you have to know your limits.
Learn more about HIIT workouts and other classes available at BIDMC’s Tanger BeWell Center.