Short & sweat: 5 reasons to ramp up your workout

Rate this article and enter to win
An hour of running or rowing does awesome things to our bodies and minds. But what if we don’t have an hour? What if we could achieve those same benefits (and maybe more) in a fraction of the time? We can—if we make our workout quick and intense. In a recent CampusWell survey, two out of five students who responded said they get a high-intensity workout at least once a week. Any workout can be intensified by adapting the pace or moves, but if you could use more guidance, check out these programs:

• High-Intensity Interval Training or HIIT: workouts that alternate all-out effort with less intense recovery periods.
• Tabata™: A branded approach that alternates 20 intense seconds and 10 restful seconds.

1. Saves you time

High-intensity exercise improves cardio fitness levels at a faster rate than moderate activity, according to a 2012 study of low-volume HIIT training in the Journal of Physiology. Ninety minutes a week of high-intensity activity had benefits comparable to those of 4.5 hours of moderate training.

2. 2-for-1 deal

In a classic study by researchers including Dr. Izumi Tabata, founder of the Tabata workout, high-intensity workouts improved both aerobic and anaerobic capacity, while moderate endurance training only had aerobic benefits, according to Medicine and Science in Sports and Exercise. This allows you to develop two types of muscle fibers: one type that helps with a 30-second sprint and another that helps you bench press a heavy weight.

3. Totally adaptable

High-intensity workouts can happen anywhere. They don’t need special equipment and can be adapted to suit your fitness level, physical limitations, and workout goals. If running is not for you, a set of burpees could be just as effective.

4. You can stick with it

As your fitness improves, you can modify the workout to keep challenging yourself. That can mean longer periods of intensity, shorter rest periods, or more difficult moves. “It’s a great way for people to stick with a workout, because it’s not as boring,” says Frankie Romeo, certified trainer and graduate student in exercise and nutrition science at Lipscomb University, Tennessee. This might be why thousands of fitness professionals rated high-intensity training #1 in fitness trends for 2014, and #2 (after body weight training) for 2015, in a survey by the American College of Sports Medicine.

5. Happy heart

The heart benefits of physical activity hold up in high-intensity workouts. Lower blood pressure and reduced arterial stiffness—which affect how hard your heart has to work to send blood through your body—were reported in a 2013 study in the Journal of Physiology.

After your workout, rehydrate and refuel

I READ THE ARTICLE & LEARNED FROM IT

What was the most interesting thing you read in this article?

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

If you could change one thing about , what would it be?

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

I READ THE ARTICLE & LEARNED NOTHING

What was the most interesting thing you read in this article?

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

If you could change one thing about , what would it be?

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

I DIDN'T READ THE ARTICLE

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

Individuals under the age of 13 may not enter or submit information to this giveaway.
Your data will never be shared or sold to outside parties. View our Privacy Policy. TERMS & CONDITIONS

GOOD LUCK!

WE HAVE RECEIVED YOUR ENTRY!

Be sure to monitor your email as we’ll be
choosing winners each Wednesday!

Connect with us on Facebook and Twitter
to find out who the lucky winners are.