Do You Have Time to Waste?

Do you really have time to waste?

Then, by all means,
go workout on a cardio machine for 45-60mins at sub max levels,
or train so hard you can’t stand up.

Both of those examples are of course at either end of the spectrum and both can be detrimental to your success.
and both could also end up with you easily wasting 3-5 hours per week.
There is more time efficient and effective ways of getting results.

If it’s fat loss and getting lean are your goals, listen up!
First off I’ll state that as a newbie to any workout you’re going to get some results.
Some call it beginners luck.
But remember even still it still may not be optimal,
you could still run yourself into the ground which could mean getting ill or injured,
forcing you to take time to recover or you could end up quitting altogether.

You want to make the most of your valuable time, right?
Well, that’s the main reason for this post.

A great place to start is of course by having a program to workout too.
As you may or may not know I’m a big fan of HIIT training.
It’s the most time efficient way to stimulate your body to lose fat and get fit.

To plan, structure and actually time my HIIT sessions,
I use a great app called “Seconds Pro”.
Seconds Pro is the highest rated interval training app available on the App Store for iPhone or on Android, through Google Play.
A top function with this app is that you can view these timers online.

The app enables you to easily create or you could even save the pre-set timers below that I’ve created.
All you need to do is get the app for the App Store or Google Play then click the appropriate link from those I’ve provided.

I have links ( end of post ) to a few I’ve set up and use personally / with clients.
Feel free to use and share them.

Getting The App

Seconds Pro iOS –  ( Paid Version )

Seconds Pro – Timer UK Link

Seconds Pro – Timer US Link

Seconds iOS –  ( Free Version )

Seconds – Interval Timer UK Link

Seconds – Interval Timer US Link

Seconds for Android

Seconds Pro Android ( Paid Version )

Second ( Free Version )

The iOS links are referral links, which pay me a small referral fee for producing this content to help you.

Optimum Workout Selection
This probably sounds mad, but I want you to choose the appropriate workout timer based on what sort of day you have had or are having.

Ask yourself these following questions:

1. Did I have enough sleep?
2. Have I been eating well?
3. How stressed have I been feeling?
4. Most importantly how much am I looking forward to working out?

Having reflected on this question,
You should be able to pick a workout program based on your answers.

The timing and duration of these programs are critical because you want to optimise your time but not push yourself too much to the point of causing adverse effects, like burnout.
Pick a scenario and let’s get to it!!

1. You haven’t had enough sleep, and you have been working long hours!
   This is the time to have a HIIT session that is much shorter so you are done and out the gym sooner.
   Try the Beginner or Intermediate timer.
2. You are stressed, worn out and the gym is one more thing to do!
   Defiantly time to stay away from the gym or chose to either attend a yoga class, stretch, take a chance to get outside and walk in the sun or walk to or from work as part of your commute.
3. You have slept well, and although your day has been long you have managed to have breaks and eat well!
   I’d say this is the perfect time to work harder with a longer HIIT session.
   Choose either the intermediate or advanced timer.

Final word:
I don’t blame you if you want to ignore my advice.
If you want to burn out, be my guest!

However that just makes getting results harder and can quite possibly cause long term damage,
which then takes lots of work and time to put right.

Trust me I’ve helped lots of people in this situation and I’ve done the damage myself,
I know the effects personally.

Perhaps that’s another post?

The Interval timers:

Tabata X2 Beginner ( 09:40min )

Tabata X4 Intermediate ( 19:20min )

Tabata X6 Advanced ( 29:00min )

Or if you are a total newbie to Tabata try:
Tabata Introduction ( 04:50min ) 

Enjoy and let me know how you got on by leaving a comment below.

Nigel “HIIT the roof” Gosling