Work out less and still get results?  Sign us up!  According to the American College of Sports Medicine, HIIT [high-intensity interval training] workouts provide similar benefits to conventional endurance workouts in shorter periods of time.  This type of training involves periods of maximum effort followed by recovery periods and has been shown to improve blood pressure, cardiovascular health, insulin sensitivity, and weight management.

We asked one of our community partners and fitness expert, Michael Baker of BOLT Fitness & Performance Training in Chesterto share his thoughts about this method of training:

“When it comes to improving fitness, interval training can be an important piece of the puzzle for individuals with busy schedules.  While interval training has not been proven to necessarily be MORE effective than slower, longer duration forms of cardio, it sure takes a lot less time per workout to reap the same benefits. Include fundamental strength training movements like squat variations, deadlift variations, lunges, presses (pushups, bench press variations), and pulls (rows, pull-up variations) into your interval training and you now have a really well-rounded, quick, efficient workout that kills multiple birds with one stone.”

Mike suggests the following workout, which can be done in any basic commercial or hotel gym:

Timing:  30 seconds on [maximum effort]/30 seconds off [recovery]


Dumbbell Goblet or Bodyweight Squat

Kettlebell/Dumbbell Deadlift

Dumbbell Bent-over Row


Lunge Right Leg

Lunge Left Leg

Repeat 4 times – 24 total minutes.

When done right, this workout will get your metabolism humming in less time than a morning weekday wait at Starbucks.

Check with your doctor before beginning any fitness routine and consult with a fitness professional to prevent injury.