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 iOS – ( Free Version )
Seconds – Interval Timer UK Link
Seconds – Interval Timer US Link
Seconds for Android
Seconds Pro Android ( Paid 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:
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!!
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