Efficient HIT for Health and Fitness

I originally said my longest client's workout is about 23 minutes in my original post, "A Matter of Time". However, that time is down to about 18 minutes per workout now, which means he is exercising a total of 36 minutes per week. My shortest client averages a 10:30 workout...and believe me, he is exhausted at the conclusion.

I mention these time notes for two reasons:

1. To show you how much time you can save with HIT over mainstream training (based on ACSM guidelines mentioned in "A Matter of Time").
2. To give you an example of a quick workout you can do to make positive changes in your body with a similar time commitment (about 15-20 minutes, twice a week).

Assuming an exerciser workouts out for 50 weeks a year and takes two weeks off, here is the mainstream time commitment:

Mainstream: 50 (weeks per year) x 3.5 (hours per week) = 175 hours per year

My longest client's HIT workout (36 minutes equals .6 hours):

HIT: 50 x .6 = 30 hours per year

175 - 30 = 145 hours per year saved

My "slow" client saves himself 145 hours per year doing his HIT workout over "cardio" 5x and weight training 2x per week. Now, I'm not saying this HIT workout is the best ever, but this is the same workout that has helped many people lose chronic back and arthritic pain, recover from hip replacements and other surgeries, lower blood sugar, build muscle mass and strength, improve physical appearance, reduce blood pressure, enhance flexibility, etc. All of that occurs in just 36 minutes a week or less.

If you want to conduct your own constructive, brief high intensity strength training workout regularly, here is a routine I suggest:

1. Leg Press/Squat

2. Deadlift/Roman Chair Back Extensions/Leg Curl

3. Pulldown/Chin Ups

4. Chest Press/Push ups

5. Row (with a row machine, barbell, or dumbbells)

6. Overhead Press/Lateral Raise (with dumbbells or a machine)

Do these six to failure (when you can no longer lift the weight with good form), use a weight that will lead you to achieve failure in 50-90 seconds, increase the weight/resistance at least every two weeks, avoid any sudden bursts of speed when lifting, and keep a tempo of four seconds lifting and four seconds lowering, if not slower.

This routine, when followed with the guidelines of the previous paragraph, will give all of the major muscles in your body a solid workout and a reason to improve. Even when performed twice a week, you won't be spending much time in the gym at all. Enjoy the healthier, stronger new you.