Why Short, Intense Workouts Can Be Just as Effective

It’s easy to say you don’t have enough time to exercise—especially when fitting in a full hour seems impossible. But the truth is, you don’t need an hour-long workout to see results.

How Long Should You Work Out?

According to personal trainer Blake Worrall-Thompson, shorter workouts with higher intensity are not only sufficient but also ideal:

• 45 minutes is the “sweet spot” for most people.
• 10–30 minutes can be just as effective if you’re training with the right intensity.

Why You Don’t Need an Hour:

Training for an hour may lead to overtraining and elevate cortisol (the stress hormone), which can hinder results. Short, intense workouts:

• Keep cortisol levels in check.
• Boost testosterone for men (important for muscle gain).
• Help women drop body fat efficiently.

Intensity Is Key—Not Duration

The success of a short workout comes down to how hard you’re working.

How to Measure Intensity:

1. Heart Rate Monitor:

   • Calculate your maximum heart rate:
     220 - your age = max heart rate.
     • Example: If you’re 40, your max heart rate is 180.
   • Aim to work at 75% of your max: For a 40-year-old, that’s ~140 beats per minute or higher.

2. Rate of Perceived Exertion (RPE):

   • If you don’t have a monitor, use your breath as a guide.
   • RPE 7 or above = You can’t hold a conversation comfortably.
   • If you’re out of breath and uncomfortable, you’re on the right track.

The Best Exercises for Short Workouts

To maximize a short workout, focus on large muscle groups—they burn more calories and build lean muscle efficiently.

Key Tips:

1. Focus on Compound Movements:

   • Examples:
     • Squats (legs)
     • Push-ups (chest and core)
     • Deadlifts (back and legs)
   • Perform for 30 seconds each and repeat.

2. High-Intensity Interval Training (HIIT):

   • Short bursts of cardio at maximum effort, followed by rest.
   • Example: 20 minutes of intervals (e.g., 30 seconds sprint, 30 seconds rest).

3. Avoid Isolation Movements:

   • Exercises like bicep curls or tricep extensions work small muscles and don’t burn as many calories.

How You Should Feel During a Short Workout

The golden rule: Discomfort = Progress.

• If you’re doing 20 minutes of interval training at the right intensity, you should feel:
  • Like you’re pushing your limits.
  • Ready to quit halfway through.
  • Exhausted but accomplished when it’s over.

Mindset Shift

Instead of focusing on duration, focus on intensity. A short, effective workout may feel tough, but it’s far more productive than a half-hearted hour at the gym.

Final Takeaway

When time is short, go hard:

• 10–30 minutes of intense exercise can deliver major results.
• Prioritize big muscle groups and compound movements.
• Measure your effort with heart rate or RPE to ensure you’re training hard enough.

If you’re uncomfortable, sweating, and counting down the minutes—you’re in the right place.