In a study done recently, referring the effectiveness of high intensity circuit training, published by the American College of Sports Medicine, the researchers designed a conditioning routine that can be done anywhere in a little less than 10 minutes.
The exercises in this high intensity 10 minute workout are performed in intervals of 30 seconds each, followed by 20 seconds of cool-off or rest time and transition between exercises.
The 10 minute workout
The total high intensity workout consists of twelve exercises:
Push-ups with rotation
Step-ups onto a chair
Running in place
Even though this is a only a short circuit training model, it will certainly help people in sustaining a good shape and keep their metabolism high depending on the number of times they are going to use it per week. It can be used by people that want to sustain their physical shape to people that don’t have enough time to hit the gym.
It’s also highly recommended for individuals that are on the road a lot, but still want to do a quick HIIT workout.
After the circuit is completed, it can be done for one or two more times with a couple of minutes between each circuit.
A word of caution : high-intensity circuit workouts should be done by people with moderate to advanced training experience under their belts. People that are not used to intense physical activity should not attempt this workout.
Although, high-intensity workouts are promoted these days everywhere and for anyone, with a strong marketing message regarding the short amount of time needed to complete the workout, we do believe they’re not fully understood. Even though the workout lasts for just under 10 minutes – the intensity is very high, which is neither comfortable or enjoyable and can be a challenge even for advanced trainees.
But for the trainee with moderate and high experience, the 10 minute workout can be a great tool for sustaining a good shape, burning fat, or boosting their metabolism.