We have all been there; a touch of sunshine and suddenly a trip after work to the tavern garden feels much more tempting than your night kettlebell circuit. If beers and barbecues are hitting your gym goals hard this summer, your smartest move might be to give up the struggle and learn to accomplish the same thing by doing a lot less.
A recent study from the University of Texas found that a HIIT-style workout based on short bursts of intense cycling is enough to achieve improvements in body composition and heart health. Test subjects were asked to pedal furiously for four seconds and then rest for between 15 and 30 seconds. This was repeated 30 times for a total of 120 seconds of work.
Study author Dr. Edward Coyle found that those who used this technique three times a week had improved muscle mass in their legs and improved aerobic fitness after eight weeks of practice. And all in less time than it will take to be served at your premises on a sunny Friday.
Now, we’re not suggesting you ditch the gym for the season. But on those days when you don’t feel like lifting anything heavier than a beer, having a lightning-fast backup plan is a good idea. If you have time for a morning gym stop, spend 5-10 minutes on mobility, then do 30 AirBike or SkiErg intervals; or head to your local park and follow the same protocol for 30 sprints (harder than it sounds). The rest of the day is yours.
The minimum effective dose
Three other super-quick science tricks that can improve your well-being.
If you have… 3 Seconds
disconcertingly, scientists in Niigata, Japan, found that people who performed a single repetition of an eccentric biceps curl for three seconds, daily, saw improvements in strength. Imagine what six could do…
If you have… 3 Minutes
Too much iTime? A University College London study found that three minutes of exposure to red light in the morning can improve eye health, which could offset some effects of excessive screen use.
If you have… 5 Minutes
Research published in Journal of clinical psychology and psychiatry found that practicing mindfulness meditation for just five minutes a day can lower stress levels within a week. Turn on Headspace.
