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Why do Shorter Workouts?
Fitness | August 12, 2019
Maybe I’m a little biased, but when it comes to working out, I go by short and sweet. I don’t like to waste any time and prefer to make the most of each minute that’s spent. This preference for short, effective training is the cornerstone of my exercise philosophy, which not only has given me the long, lean physique you see but has enabled me to get a workout in at any time and any place, regardless of whether or not I’m busy or short on equipment. And with this philosophy came the creation of my ZGYM, where I show you how to do the same at home with guided workouts where you, me, and thousands of members all over the world can get a killer sweat on without ever having to step foot in a gym or compete with ever-growing crowds and traffic.
While this sounds good on paper, I understand that many of you have yet to be convinced that shorter workouts have any effect on physique, performance, or health. Lucky for you, I’ve set out to prove just how powerful this style of training can be, and I’ll be bringing along the research with me. Are you curious to learn more? Then come with me as I cover the reasons why you should do shorter workouts!
What Does the Science Say?
There’s plenty of research to go around when it comes to shorter workouts. Granted, the studies don’t have the participants doing my ZGYM-style of training, but they’re still based on the practice of high-intensity interval training, or HIIT for short. (You can read more about HIIT here for more info.) A summary on HIIT: you’re alternating between intervals of high and low intensity within a short window of time.
Here’s a compilation of studies related to HIIT and its various effects on weight, performance, and longevity:
- Endurance: Research from the journal Plos One shows that just 10 minutes of HIIT-based sprint resulted in the same benefits as a 45-minute jog.
The study in question compared two different exercise groups: one group did a 10-minute workout of 3 rounds of 20 second all-out sprints with 2 minutes of steady cycling while the other group simply cycled for a max time of 45 minutes. Both groups did a 2-minute warmup and 3-minute cool down. As far as frequency goes, these workouts were performed three times a week, with both groups being monitored over a 12-week period. The results showed that both groups experienced a 20% increase in cardiovascular endurance. [1]
- Calorie Burn:A lot of people assume that you need to go long and hard to make even a dent in the calorie burn department. But not so fast! One study shows that men who performed just 13-minutes of HIIT-style workouts burned even more calories compared to men who did 40-minutes of steady-state cardio. As a bonus, the HIIT-group increased their VO2 max (oxygen use) by 12.5%, which is great news especially for people who are either sedentary or looking to increase their endurance [2]
Shorter workouts are also effective at increasing one’s metabolism. At least, that’s what the researchers from the University of Southern Illinois found. Overweight volunteers that performed just three 11-minute strength training workouts a week were able to increase their resting metabolic rate and fat oxidation. In other words, they were able to burn more calories at rest and maintain a higher rate of fat burning. [3]
- Fat Loss: Speaking of fat burning, there’s also a rise in research demonstrating the literal fat-burning effects of shorter, HIIT-style workouts. One study shows that women who did three 20-minute HIIT workouts a week had lost significantly more belly fat compared to women that did 40 minutes of steady-state cardio. [4] A larger analysis of HIIT workouts and fat loss further shows that in studies when weight loss was negligible, belly fat would still consistently be shown to reduce. [5]
- Health and Longevity: Whether your goal is to invest in anti-aging or maintain optimal health, shorter workouts can help you to achieve both in a matter of minutes. Let’s start with the anti-aging aspects. There’s some awesome research out there that shows the impact of HIIT on a cellular level due to its influence on the mitochondria of our cells. These guys are known as the powerhouses of the cells, and they play a massive role in the aging process. According to clinical data, exercisers performing HIIT were able to improve their age-related levels of decline by getting their mitochondria to work like those of younger people. [6] Basically, the better your mitochondria perform, the more likely you are to function like a younger person!
But your workouts don’t have to be HIIT. Even exercising at a lower intensity in the form of a 15-minute walk can be beneficial. A 12-year study from the European Society of Cardiology shows that those who exercised consistently for shorter periods of time were 22% less likely to die. That’s almost a quarter of a percent chance of death! Sure, it’s not a huge number, but if you combined that other habits such as diet, sleep, and stress management and you’ve got quite the game plan when it comes to your longevity! [7]
Why Going Short is Sweet
Here’s what you should take into consideration when it comes to doing shorter workouts.
Yes, any workout under 20-minutes seems useless. But it’s all about quality over quantity. Without sounding like a broken record, when you work out with me in the ZGYM, you are NOT wasting any of your precious time. That’s the whole point of something like interval training. You’re supposed to be putting all of your effort into the workout. You’re supposed to be challenged and so focused that you can barely hold a conversation, and every minute feels like an hour. In the end, you should be tired. You should feel like you invested all of your strength and endurance into that window of time. When you exhaust your muscles and body in this manner of training, you give it no choice but to adapt and come back better than it was when it started.
Usually, people think this adaptation only happens when you’re lifting or running on a machine for an hour. But did you ever notice that the reason this happens is that it took them an hour to reach a point where they actually “felt” the workout? The warm ups take longer, the workout itself typically isn’t challenging enough or is simply moderate at best, and the cool downs are also drawn out? By the time you’re done, is it any wonder that you even got to the working out part of the workout?
That’s the beauty of shorter workouts, along with what I offer at the ZGYM. Time efficiency, and effectiveness. I not only make it efficient; I also make it effective.
If you’re short on time and want to see for yourself the beauty of this beastly style of training, check out the following series from the ZGYM:
- 8-Minute Tabata
- Tabata Fit Slide Beginners
- 12-Minute Body
- 15-Minute Fat Burn
- No-Equipment Needed Total Body Fitness Program
Now it’s time for me to hand things over to you. What have you experienced since joining the ZGYM? How have shorter workouts worked for you, and what would you say to anyone interested in making the switch? Let me know in the comments below!
Sources:
[1] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075
[2] https://www.ncbi.nlm.nih.gov/pubmed/23846165
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862249/
[4] The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.Trapp EG, Chisholm DJ, Freund J, Boutcher SH, Int J Obes (Lond). 2008 Apr; 32(4):684-91.
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
[6] https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30099-2
[7] https://www.womenshealthmag.com/fitness/a19037973/15-minute-workout-benefits/
Private Member |
hello Zuzka. I have a question for you. You are very fit and you still have cheeks. For myself if I do a lot of workout I lose fat in the face. So it’s not very beautiful. Can you tell me a trick to lose fat and keeping round cheeks.
Private Member |
lake tahoe, nv, usa
I think a healthy nutrition might help with that. Your body needs protein, healthy fats and vitamins and minerals. Adding some foods rich in collagen or supplements might help as well s hydration. Other than that, there’s nothing else I could advise. I look different in my face too when I lose too much weight. Sometimes there’s just not much you can do.
Private Member |
switzerland/, france
Check on the Faceyoga method. I also lost cheeks, but aging reasons.
Private Member |
Thank you very much. I will look at that.
Private Member |
switzerland/, france
I am now also in addition , looking into Guasha ancient chinese method. I also like the MELT method. They just all take a little time , but just need to do them regularly. the easier and shorter a method, the more likely we can stick to it.
Private Member |
What these methods do? I have never heard something about it
Private Member |
I am in better shape than I was in my 20s. For the last two years I’ve been doing primarily Zuzka workouts. On Saturday I walked close to four miles at a good pace and I felt pretty good. I thought my legs might fall off. I didn’t experience a lot of soreness the next day either. I’ve only been doing Z workouts. Plus, when the workouts are short, there aren’t too many excuses not to do it. I do make sure to challenge myself with the weights. I’ve been a member since 2014.
Private Member |
los angeles, ca, usa
I have to agree with everyone, the best workouts and gym membership I’ve ever had. keeps me motivated and consistent because it’s realistic! Zuzka doesn’t sell you fake dreams or false hopes, she makes you work hard and she does it right there with you, every rep…no excuses . First time I saw her it was on Pinterest, I want to say 2012 with a rooftop workout and it changed my life. Thanx z
Xoxo
Private Member |
I’ve been following Zuzka since 2013. She has completely changed my life! I’ve been on both ends of the spectrum being overweight then fighting eating disorders to lose the weight. Since I’ve been with her I’ve actually been happy with my body. Zuzka you’ve helped me through 3 knee surgeries in a little over a year. I’m getting stronger and fitter than I ever thought possible. A body I thought I’d only dream about. Your workouts are so much fun and have so much variety it’s hard to not keep coming back for more! My only dream now is to actually get to meet you in person. My favorite thing about you is your realness. You don’t pretend to be anything you’re not. Thank you for everything Z!!
Private Member |
switzerland/, france
with Z since 2011, and short workouts were just on point when time is at crush with a baby (back in 2011). My daughter was not keen for nursing, so when getting her bottle, I had a few minutes available for a tabata. It continued like this for many years, especially when going out over lunch break and try to get dressed/showered + workout in less than 60 min (all inclusive) is a saver.
I am so used to it, that when on holidays and have so much time available, I have time for hours of physical activities, I dont know what to do ? ha, ha. I am currently on another trainer’s plan that is 45-60 min of training only (no warm-up/cool down included, no dressed/showered time included) and I don’t like it so much, but have the opportunity to do something different because I have time.
when school will start again and days shorter, I will go back to lunch-time gym and will get back to 15-20 min workouts from Zgym.
I keep longer, full-equipments workout for the week-end (bosu, KB, BB, sandbags, etc..) at home.
except I started Pilates recently (very much between yoga and postural therapy) , I don’t see myself training anything else than Zgym, I always come back here.
Private Member |
switzerland/, france
keen to see resistance band (as portable) for on-the-go trainings. I have been swapping KB/DB exercices with resistance bands in current workouts, so that when I run outside to my workout place (about 12 min run, which is my warm-up) I have a little extra for my WOD.
i can manage to find something to act as pull-up bar as well 😉
Private Member |
austin, texas
Great info. It helps me stay focused, and real so to speak. I can also continue to work on my business which can be very time demanding.. Thanks again for amazing info..
Private Member |
I have gain much strength and tone overall. I finish the workouts and I feel empowered, thanks Zuzka.
Private Member |
lake tahoe, nv, usa
I’m very happy to hear that!
Private Member |
Hey Zuzka and fellow ZGym Members,
I actually wanted to share this a long time ago and since this article is perfectly related, I’m taking the time now.
I have been working out in the “short and sweet” manner for many years, but only in the last 2-3 years I started to be really consistent, as I got my Zgym Membership (and I am very thankful to my best friend for that). Since I have limited time and the habit of wanting to do everything myself and from scratch, this kind of training fits perfectly with my lifestyle. I only did the workouts in the Zgym, just one Workout every day. I used to hate running, probably because as a kid I was “forced” to run in school, and found my way back to sports through Zuzka’s short workouts, about 10 years ago. Challenging everything I could’t do and making it possible through will and effort – exactly what I needed and what I stand for.. My friend is an Ultra marathon runner and taught me to love running again, and rediscover mountains, nature and plain fresh air. He even managed to motivate me to participate to one such event, just last year. But running takes time. A whole lot of it, and one should train to be able to run such a distance. But I didn’t. I went running just a couple of times, never over 10 km. But I did stick with Z’s short workouts and even tried the keto diet for some months, to be sure I wouldn’t run out of energy during in the many hours. I had no expectations of finishing but a lot of will. So I started. 57 km of uphill and downhill trails and the most beautiful scenery (ok..59. I did get lost a couple of times :D) . And go figure: I did finish. I had the will, and thanks to Zuzka’s amazing workouts and advice also a very good level of fitness. So even if I didn’t train long, I was able to pull it out, in 11 hard but most awesome hours. And by the way: I’m 36, and am in my greatest form ever. So thank you Zuzka, and thank you, my Star 🙂
So for all the ones out there who still doubt it: before you put a label on it, why don’t you just try it and see for yourself? Maybe you will achieve more than you were striving for, just like me 😉
Private Member |
lake tahoe, nv, usa
Thank you so much for sharing this. I really enjoyed reading it! It’s so inspiring – if I wasn’t already into fitness I would probably become interested after reading your story 🙂 I’m very proud of you and I feel very blessed to have such awesome women in this community. Thank you.
Private Member |
This really made my day 🙂
Thank you Zuzka, for being such a great inspiration and for all the work you are putting in. Since I have started to train with you, I`ve never got bored or felt I`m not improving in some way. I honestly have never met a more complete athlete and trainer, who is always bringing more fun and challenge into the game, who is not only constantly improving her skills and knowledge, but is also sharing all this valuable information with everyone. Keep it up so we can too 😉