Have you ever told yourself "I just don't have enough time in my day to workout"? Well, the good news is, you can get amazing health benefits with very minimal time, and fitness equipment.
According to a study in the journal Circulation analysed data on heart health to find out what specific metabolic benefits from regular exercise are associated with a lower risk of cardiovascular disease and mortality. They used metabolite profiling before and after exercise to determine the metabolic response patterns of exercise in humans, in order to figure out what exercise may be recommended to improve metabolic health.
You might say, “well great nerd, that is wonderful, but how is any of this appicable to my actual life?!?!” Well, the GREAT news is that this analysis found that 12 minutes of intense activity is enough to significantly change the biomarkers of metabolic health in people’s blood. So, with just 12 minutes of intense exercise, you may be able to alter your body’s metabolites, lower your risk factors for chronic disease. This evidence seems to support the motto I like to use: Strength IS Medicine!
One striking finding of the study was the effects a brief bout of exercise can have on the circulating levels of metabolites that govern such key bodily functions as insulin resistance, oxidative stress, vascular reactivity, inflammation and longevity. You can further gain an advantage in combating these ravages of the body by combining daily use of both Fortitude and Regenerate with your high intensity exercise. These will help kep your performance in high gear.
Below is just one example of a 12 Minute High-Intensity Training routine that is challenging and enjoyable for my clients. This one is great for intermediate, or advanced athletes who feel comfortable with these movements, but nothing too complex or high impact here.
Use a weight that feels comfortable for you (and it will get heavier as the workout goes on). But, you should be able to move the entire 20 seconds, and recover enough in 10 seconds to begin briskly working again. The goal should be to reach and maintain a “panting pace” where you can talk, but no more than a sentence or so without needing a breath. You can keep track of reps in your head each round. The goal should be to finish each round of an exercise in the same 1-3 rep range. Workouts like these are simple, effective, intense, and consume very little time. Best of all, we now know they can be of great benefit to make you more resilient to the ravaging effects of aging and metabolic disease.
12 Minute Total Body Kettlebell (or Dumbbell) Tabata:
20 seconds of work, 10 seconds of rest each round
You will complete all 6 exercises 3 times for a total workout time of 12 minutes
6 Movements: 1. KB Goblet Thruster 2. Bicycle Crunch 3. Single KB Push Press 4. KB Gorilla Row 5. KB Sumo Deadlift High Pull 6. Plank with KB Drag Through
1. Goblet Thruster
2. Bicycle Crunch
3. SIngle Arm Push Press
4. Gorilla Row
5. Sumo Deadlift High Pull
6. Plank with Drag Through