We’ve been asked this question a million times and we want to reveal the true answer to the famous question, “Is 30 minutes enough time for a total body workout?”
‘Lack of time’ is one of the main excuses people come up with for not doing enough exercise. However, one A-list fitness entrepreneur claims that if you’re clever, you can still get the same, or even better, benefits of a 60-minute training session in 30 minutes or less.
Well… it depends on a few things…
What kind of exercise are you doing?
If all you are doing is walking for exercise, 30 minutes per session is ok for overall health, but it’s not going to be enough to lose weight or make significant changes to your body.
If you are doing high-intensity cardio, then 30 minutes a day will be plenty. With this type of exercise, you are going to get your heart rate up quickly and burn a ton of calories, so 30 minutes a day is all you need to get closer to that hot bod you’ve been wanting.
Our bodies are responsive to the intensity of the exercise, not the time. A 30-minute, high-intensity workout where you’re reaching your max heart rate is more beneficial than a basic hour-long workout. It’s all about how hard you push yourself and if you’re reaching you’re going “all out”.
Are you going “all out”?
“All out” means getting to your max heart rate (typically between 150-180) for 20-90 seconds then having a 10-45 second rest… then repeating again! It is important to figure out your max heart rate prior to starting a HIIT workout so you know if you’re pushing yourself hard enough.
How often are you working out?
If you are working out 2 days a week, then a 30-minute exercise isn’t going to be as beneficial. However, if you’re working out 4-5 times per week, all you need is 30 minutes of high-intensity cardio to get leaner and trimmer. If you follow the “all out” guidelines listed above, a 30-minute total body workout will be more beneficial and burn fat longer than a typical 60-minute workout at a steady pace.
How do 30 minutes affect my body??
In most cases, it’s not the quantity of time spent working out, but the quality of the workout. Dedicating an hour or two of your day to exercise isn’t always an option. Sometimes things are just too busy, the day is just too short and your motivation too lacking. If this is the case, you don’t need to abandon exercise altogether – 30 minutes is all you need.
Spending hours at the gym isn’t the only way to go. Dedicate 30 minutes to a high-intensity cardio workout and you can:
- Increase Your Metabolism: Combing high intensity with interval training speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym. Not only does your body metabolize fat for fuel during the workout, after your workout, the body will tap into stored fat for the energy required to restore your body to its normal resting state.
- Burn More Fat: Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
- Build Better Endurance: Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). One study found that after 8 weeks of doing HIIT workouts, people could run twice as long as they could before doing HIIT workouts while maintaining the same pace.
- Lose Weight, Not Muscle: Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight loss comes from fat stores.
What kind of workout can I do in just 30 minutes?
So, you’ve read all about how a 30-minute HIIT workout can be beneficial, but now what? What kind of workouts should you do that is HIIT focused? Try classes such as Rise Nation’s famous Versaclimber workout, you’ll not only burn a ton of calories during the workout, but you’ll also burn calories for hours after the workout, maximize aerobic fitness, and grow lean muscle tissue. Now that is worth the 30 minutes!
If you live near Dallas, Miami, Cleveland, or West Hollywood and like a fun, motivational, class-like experience, try out Rise Nation for a 30 minutes HIIT class near you. Watch what you’d experience in the 30-minute HIIT class.