Short Workouts for Fat Loss

Time efficient workouts are popular as most people are time poor. But can fat loss be achieved in such a short time?

The answer appears to be yes. Scientific studies show that calorie expenditure will be at an increased rate for 24 hours hours after a high intensity, time efficient workout. According to Lauren et al, “High intensity interval exercises induce 24 hour energy expenditure similar to traditional endurance exercise, despite the reduced time commitment” (2012). Fitness Australia recently reported the same findings in an article titled, “The hype about HIIT interval training”.

While a smaller percentage of fat is metabolised during the high intensity workouts, it’s a smaller percentage of a higher calorie expenditure pie.

One way of approaching this type of workout is by thinking about how to expend as many calories as possible in the short time available, increasing oxygen demand, lactate production and heat dissipation to create an increased EPOC.

Here are a few ideas:

Beginner: Intermediate Clients:

All workouts are aimed to be time effective using supersets to minimise rest. As clients learn the exercises, reduce the number of sets and perhaps start with two sets. Once competent, increase sets to three or even four sets.

Always conclude the workouts with a thorough partner assisted stretch, especially the quads, glutes, hamstrings, chest and lats.

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AIF

The Australian Institute of Fitness

The Australian Institute of Fitness (AIF) is the largest and longest established fitness training organisation in Australia, with dynamic training methods and expert course coaches nationwide - spanning fitness, massage and nutrition. The AIF qualifies more fitness professionals than any other provider in Australia, as well as offering a broad range of continuing education courses (CEC), upskilling resources and partnership programs for existing industry.