The latest trends in fitness are leaning toward the ‘shorter is better’ philosophy…but do dramatically shortened workouts really get the job done?
No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (Jazzercise anyone?) are long gone. We simply don’t have the time, and have come to realize that these long, drawn out workout sessions don’t give us the best return on our time investment.
But how much of this desire for short, efficient workouts stems from shortened attention spans or just plain laziness? Is there true science behind the claims that 10 minute workouts deliver results?
In fact, there is a slew of new research that points to the true benefits of short, intense bursts of exercise.
This is great news for all of us with hectic schedules, especially during these crazy holiday months. Short, intense workouts are manageable and even enjoyable.
Here are the top 3 reasons that 10-minute workouts are worth your time…
#1. It Burns Fat
Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.
#2. It Makes You Happy
We all know that exercise releases endorphins, which makes us feel oh-so-good in the aftermath of a great workout. But don’t fret if you only have 10 minutes to exercise, studies have shown that an intense 10-minute burst of exercise is enough to get those feel-good juices flowing.
#3. It Protects Your Heart
According to researchers in the Journal of the American College of Cardiology, people who get just 7 minutes, JUST SEVEN MNUTES! of intense exercise each day are 45 percent less likely to die from heart disease. It’s also worth noting that people who maintained their exercise routine for six years or longer saw the greatest benefit.
I hope that I’ve convinced you of the value of an intense, 10-minute workout. In this busy holiday season it’s so crucial to our health and physiques that we make time to exercise – even if it’s just 10 minutes.
Call or email me today to get started on a fat loss program that that will make all of your fat loss dreams come true in the New Year. Make 2015 your best year yet!
Weeknight Turkey Kebabs
Here’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed with Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt. Servings: 4
Here’s what you need…
- 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
- 2 garlic cloves, minced
- 1 teaspoon olive oil
- 2 eggs
- 1/4 cup almond meal (more if needed)
- 1 teaspoon cumin
- 1 teaspoon sweet paprika
- 1/2 teaspoon cinnamon
- dash of salt (optional)
- 2 Tablespoons fresh parsley, finely chopped
- 1 Tablespoon fresh mint, finely chopped
- In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
- Pre-heat your grill or grill pan.
- Lightly grease your hands, then press the meat onto the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
- Grill for about 8 minutes per side.
Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein
Thanks to fellow Functional Aging Specialist, Brian DeKuiper, for sharing his recipe!