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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 |
I can honestly say my quality of life has improved overall since I became a ZGym member three years ago. I realised that spending close to an hour or longer exercising every day had begun to rob me of valuable time that was better spent with loved ones, working on new and exciting projects, and other forms of self care that I had been gradually neglecting in favor of ever longer training sessions. Exercising had become a goal in and of itself for me, rather than something I merely did in order to better enjoy all the other things I had going in my day-to-day. I’m not a professional athlete or otherwise involved in the sports industry. I’m an average Jane with a regular old job, a wonderful family, and amazing friends, who just wants to stay as fit and healthy as possible, for as long as possible. To know that I could help myself get there in about 20 minutes or less per day made all the difference for me.
As for physical results, the proof was in the pudding almost immediately. Shortly after joining, for example, I finally managed my first unassisted pull-up! A skill I’d been practicing for well over a year and had made very little progress on all that time. I’m convinced the variety of training offered by ZGym was key in eventually getting me there.
Knowing there is a completely different workout waiting for me every day also keeps me motivated to come back, and has proven to be excellent cross-training that carries through to other physical activities I enjoy, like watersports, skiing and hiking. My ZGym subscription is hands down the best 10 bucks a months I’ve ever spent! Thank you, Z!
Private Member |
mza, argentina
Hey, I feel like I wrote that comment!!! the only difference is that I’ve been a Z member for 5 years!!!!! And at 41 everyone asks me what the secret is…I have a better body than when I was 20 or 30.
Private Member |
lake tahoe, nv, usa
Thank you for sharing this, I’m always happy to read about your progress in the ZGYM and your successes outside of here!
Private Member |
That’s awesome! I just turned 35 and never would’ve dreamed to be where I’m at right now. Hopefully I’ll be lucky enough to keep moving for many more years to come!
Private Member |
lake tahoe, nv, usa
Thank you! I’m so happy and proud to hear this!
Private Member |
brussels, belgium
I just want to echo the comments here – that my quality of life since I’ve been a Zgym member is so much better than it used to be and I have been able to maintain a really great physique all year round without killig myself… I love how maintainable these type of workouts are.
Actually Zuzka I’ve bee following you, ,doing your youtube videos first, probably since about 2011. And I have to ask – can you PLEASE do a video/instagram story or something telling us about how you got into this type of fitness to begin with? I know the story of bodyrock but before then I’m sure you were fit or there was a time when you went from sedentary to non sedentary and I’d love to hear about that initial experience.
Love you!!! xxx
Caroline
Private Member |
lake tahoe, nv, usa
Hi Caroline, I always loved being active as a kid and as a teenager. Then I went through a period of time of unhealthy habits like smoking and drinking (not to mention eating fast food every day) and wasn’t as active as I used to be. I was also very unhappy. When I decided to change things around I was broke and a little depressed about my life, but I knew I was ready to do anything to change things around. That’s when I started BodyRock and the rest you already know 🙂
Private Member |
brussels, belgium
I can’t believe I missed your comment!! I was on vacation with my family so access to internet has been limited. Thanks for your response! And really good to know. I have followed you a long time but continue to gain new respect for you.. your consistency, creativity, and no-bullshit approach is unparalleled to anything or any other fitness personality I’ve seen (and I’ve seen a lot). Love you and congratulations on your move to Tahoe! Xoxo
Private Member |
rehon, france
Hi,
I’m here since april (only:)), but I feel great shape and I can already see my progress! I’m proud of that . I also agree with stephanie, I have a better body now (46) than when I was younger.
I found here what I’m looking for, Now I’d like to go further with Zuzka’s meal plan!
Thanks for everything Z, you are my personal coach :))))
Love
Stéphanie
Private Member |
lake tahoe, nv, usa
Thank you that means a lot!
Private Member |
Con 20 años empecé en el gimnasio incluso llegué a competir en fitness un vez. Durante años hice pesas y clases dirigidas un par de horas prácticamente todos los días. Cuando nació mi hijo tuve que proponerme ir al gym al menos tres veces por semana pero me di cuenta que perdía mucho tiempo para hacer menos de una hora de ejercicio efectivo. Entre desplazamiento, parking, hablar con la gente… No conseguía los resultados que quería. Así que decidí entrenar en casa. Me empapé de cientos de artículos sobre entrenamiento y la verdad que aprendí mucho. Compré lo necesario (barra con pesas, de tracción, banco) y me fue bastante bien. Hacía entrenos típicos de 4×10-12 reps. hasta que me topé con Zuzka hace un año y me di cuenta de la cantidad de tiempo desperdiciado haciendo ese tipo de ejercicios. Incluso con sus sesiones de peso corporal me he sentido miserable!😂 Preguntándome donde se ha ido esa fuerza de años de pesas. En menos de una hora entre preparar, calentar, sesión de 10-20 min y estiramiento obtengo mejores resultados que hacer sesiones de hora de pesas y/o cardio. También he notado mejor recuperación entre sesiones y menos dolor en piernas, lumbares, agujetas en general post-entreno. Con Zuzka estiras todo el cuerpo y te sientes de maravilla. Y lo mejor de todo es que he conseguido ese puntito de definición que me faltaba. Tengo las mejores piernas que podría tener con 40 años! Gracias Zuzka por ser nuestra inspiración, nuestra maestra! Yo lo tengo claro: con Zuzka hasta el final!💪 Y tú?🤗😘
Private Member |
lake tahoe, nv, usa
Thank you, I wish I could understand but I think this is a happy email 🙂 haha XO
Private Member |
switzerland/, france
Use a translator.just copy paste into google translate
Private Member |
massachusetts, united states
I’m coming up on my 3 year anniversary with you Zuzka in the zgym and I am totally a believer!!! I have worked out since I was 13 years old and I’m going to be 48 in a few months, I am in the best shape I have ever been ! No doubt about it, your style of working out has kept me interested and motivated throughout these 3 years and I am so thankful to you!! People I know run on a treadmill for 45 minutes and they never get the results I have gotten. Love , Love the Zgym and you!!
Thank you! Believer forever!!!!!!!!!!!!!!!
Private Member |
lake tahoe, nv, usa
Thank you for saying that, you have no idea what this means!!
Private Member |
santiago, chile
Great article, Zuzka! I’ve been a member of the ZGYM since September 2016 and I’m in my best shape ever! (I’m turning 42 next month) I’m also out of all the medicines I used to take because of insulin problems, my Doctor is very surprised himself, hahahaha! Lifestyle over medication 😉
Family, friends and clients ask me how I keep in shape while I have a family, a company and a life… My secret? ZGYM! I don’t have the time or motivation to be stuck in traffic to go to the gym, or in boring traditional gym sessions. And I must say one of the best habits you helped me build is exercise every single day. Some days I train in the ZGYM, or I go for a run, pilates lesson or hiking, but I just keep moving, which I believe is the key to health, fitness and wellbeing.
Thanks very much for the hard and creative work you’re doing!!!
Private Member |
lake tahoe, nv, usa
Thank you!! That makes me very happy to read this 🙂
Private Member |
ca, usa
I have been a Zgym member for 5 years and just turned 50 years old. I have given birth to 4 sons and the last one when I was 43! I am in the best shape of my life and feel great. This style of working out is perfect for woman over 40 due to our changing hormones too. I will say though, diet plays the biggest role in how you look and feel but the workout is the icing on the cake!
Private Member |
lake tahoe, nv, usa
thank you!!!
Private Member |
ellijay, ga, united states
The shorter workouts have been lifesavers for me! I’ve always been active — as a kid, my parents would give me and my brother incentives for exercise (every mile we’d run, we’d check off a box. When we hit so many check marks, they’d get us something fun.) I learned to enjoy running. In college, I became interested in Martial Arts (and addicted to it, since I enjoyed it so much!!) and would train 5 days a week, 1-2 hours (and assisted with instructing on top of that). I discovered you in the BR days…lost track of you when you left (but kept up adding in the same style workouts on my own), found you again (I was overjoyed!!!), and worked out with you daily once you launched this site!
In my mid-to-late 20s, I started getting migraines. One of the triggers is working out too long. If I go past 45 minutes or so, I ALWAYS get a severe (and long) one shortly after. I still enjoy adding in other ways of exercising (I enjoy adding in a morning bonus of elliptical to wake myself up…I love to mountain bike…I still like to go at it on the heavy bag), but I consider them bonuses to the zgym AND I have to be very careful with the timing so that I don’t wind up KO’ed for the next day or two because of my head (endurance-wise, I can take it — body and brain say “yes” but head says “nope!”). I’m very fortunate in that when I DO get the longer migraines, I get windows of time pain-free before rebounds hit. During those windows of time, the shorter workouts are PERFECT!!! If I were trying to stay fit with those constraints and didn’t have the ZGym, I wouldn’t be in the same shape I’m in now. I’m 38 and have better body composition than I did in my 20s! I still have plenty of goals to hit, but I’ve come a LONG way!! 🙂
Private Member |
va, united states
Hi Christin! I just wanted to tell you that I struggled with migraines for five or six years. I recently went to a neurologist that suggested a magnesium supplement. I noticed a big difference right away. The frequency of my migraines has reduced dramatically and when I do get headaches now they are much less severe. Just thought I would share what worked so well for me because I know how debilitating migraines can be 🙂
Private Member |
ellijay, ga, united states
I do take a hefty dose of magnesium each night. I’ve tried Magnesium Citrate, Oxide, and Malate. The migraines still hit, but I keep taking ’em juuuuuust in case! (Besides…I’ve noticed it helps with my digestion!) I’m in a holding pattern waiting to get an appointment scheduled (soon, I hope!!) that should help see if anything can be done hormone-wise (at least they’re predictable. My next big one is set to hit next week with possibly one at the end of this week.) I have some therapy scheduled for Friday to help with shoulder/neck pain that also triggers them. Maybe the combo will help get to the bottom of it! Funny…I’ve been to doctors, but never a neurologist. They just prescribed medications (which never worked and made things worse. 😑 I quit taking them), but they never suggested that I see a neurologist. 🤔 I really should look into that, too. That should give a third angle to approach these things from! 😛
Private Member |
ZUZKA you are the best, dont leave us never please!!!
Private Member |
warsaw, poland
Marcia… You made my day with this comment 😀 it’s so sweet… and of course I’m joining your appeal! :)))
Private Member |
yeahhh!! who else joins?
Private Member |
lake tahoe, nv, usa
haha where would I go? 🙂 my place is right here and I’m excited for all the new things I’ve been planning and working on for ZGYM. I feel like I haven’t even started. Thank you so much for your support everyone, it really means a lot.
Private Member |
and here we will be with you!!!
Private Member |
haha, this comment means a lot to all of us that workout with you everyday,what you do is so unique. I find that not enough people work on form and mobility and I have noticed such a huge difference in the way I move since focusing on this more.
I have to admit, I have been with you since BR and I never really believed the shorter thing, and always made your workouts longer or did 2, then I did your first meal plan,then the keto one & decided to just do your workout schedule, I have much better results than when I was killing myself with the longer workouts & loved the keto so much, I eat like that most of the time now (but not too strict if social events are on) and no longer struggle with overeating.
I am 40 this year and having struggled with my weight my whole life, I also get the ‘whats your secret’ comments.
Thanks again & looking forward to what is coming….as always 🙂
Private Member |
france
I also want to show my appreciation for you Zuzka, and your great work in keeping us in shape. I joined zgym officially in June 2015, before I would do your free workouts, and look for all your YouTube videos I could follow, I also found body rock, but I would only like the videos you were on anyway. I never liked to workout in gyms, it was just too much work and not motivating enough too do consistently. I now workout with you, almost everyday (bad me, sometimes I can’t really workout on a day, so I move things around and skip the flexibility wo) and I’m the proud owner of my own gym equipment that I love.
I’m looking forward to the new videos in Tahoe, even if you don’t have your studio/gym just yet it will be like the zwows you used to do in your friends house or on rooftops 🙂