The Surprising Effectiveness of Short High Intensity Workouts

In today's fast-paced world, many people struggle to find time for fitness. With busy schedules and endless commitments, lengthy gym sessions often feel impossible. However, a growing trend reveals a powerful alternative: short, very high intensity workouts lasting less than ten minutes. These brief but intense bursts of exercise are not just efficient; they also offer significant hormonal benefits and align perfectly with CrossFit principles.

Here at CrossFit 201, a premier gym in Oakland NJ, our workouts contain a mix of short extremely high intensity sub 10 minute workouts all the way up through relatively lower intensity 40 minute workouts. To become a well rounded athlete, you should be training a variety of time and modal domains several times per week. Doing this in conjunction with an optimal eating plan will result in weight loss, muscle gain and overall better health.

We sometimes have people who come from Long Slow Cardio (LSC) backgrounds question why some of our workouts are so "short" which is why we thought this post was necessary. While a total CrossFit class at CrossFit 201 will last a full hour, that sometimes includes a relatively long strength or skill portion and a relatively short HIIT workout (or metcon). This post will explain why those short intense workouts are just as important as the longer relatively low intensity workouts. There is a big difference between exercising to just "break a sweat" and training to improve your long term health and performance. That, in our opinion, is what sets CrossFit apart from Boot Camps, cycle classes, Orange Theory Fitness (OTF), and F45, to name some popular alternative group fitness offerings.

The Science Behind Short Workouts

High-intensity interval training (HIIT) has gained traction for good reason. Research indicates these short bursts of intense exercise can lead to marked improvements in cardiovascular fitness, metabolism, and muscle strength. For instance, a 2018 study found that just 10 minutes of HIIT can deliver similar cardiovascular benefits as 45 minutes of moderate exercise.

HIIT workouts quickly elevate the heart rate, enhancing both aerobic and anaerobic endurance. With just under ten minutes of effort, you can achieve the benefits that moderate-paced exercise might require much longer to produce. For example, one session of HIIT can burn as many calories as a longer jog, thanks to the intensity.

Hormonal Benefits of Intense Exercise

Short, high intensity workouts trigger important hormonal responses that boost physical performance and overall health. During these intense sessions, the body releases hormones like adrenaline and cortisol, which help mobilize energy and sharpen focus.

Additionally, HIIT enhances the production of human growth hormone (HGH), crucial for muscle growth and fat loss. In fact, the rise in HGH from short workouts can often surpass that of longer, moderate activities, like jogging. This increased production of HGH not only aids in recovery but also contributes to long-term strength gains.

Short Workouts and Metabolism

A key advantage of very high intensity workouts is their effect on metabolism. After a brief yet intense session, your body continues to burn calories at an accelerated rate. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means that you are still burning calories even after the workout is done.

This is particularly beneficial for individuals keen on weight loss or those looking to maintain their fitness. Studies show that EPOC can boost calorie burn by as much as 15% post-exercise, something that longer, steadier workouts like jogging do not replicate as effectively.

The Connection to CrossFit

CrossFit has transformed the fitness scene by prioritizing functional movements executed at high intensity. This perfectly aligns with the concept of short, high intensity workouts. CrossFit sessions often incorporate HIIT principles, focusing on achieving optimal results in a compact timeframe.

For example, a typical CrossFit workout may involve several quick, intense bursts of exercises like squats, burpees, or kettlebell swings, pushing participants to their limits for a few minutes. This not only maximizes the efficiency of workouts but also fosters community support, motivating individuals to push harder each session.

Why Choose HIIT Over Steady-State Cardio?

Some may wonder whether short workouts can truly replace traditional steady-state cardio like treadmill jogging. The answer lies in workout intensity. Steady-state cardio can become monotonous and tiring over time. In contrast, the diversity of high-intensity workouts keeps participants engaged and driven.

Recent research suggests that HIIT can result in better cardiovascular gains and fat loss over shorter periods compared to moderate-intensity exercise. For example, participants in a HIIT program lost an average of 10% body fat in just eight weeks, outperforming those who only engaged in steady-state cardio. This makes short, high intensity workouts not just appealing but also effective.

Recovering from a short high intensity workout in our Oakland NJ gym

Practical Tips for Getting Started

If you want to include short, high intensity workouts in your routine, here are some practical suggestions:

1. Start Slowly: If you're new to high intensity training, ease into it. Select two to three exercises you enjoy and push yourself for 20 to 30 seconds, followed by a short rest.

   
   

2. Variety is Key: To avoid monotony, mix different exercises into your routine. Include bodyweight movements, kettlebell swings, or jump rope intervals for added spice.

   
   

3. Be Consistent: Aim for at least three HIIT sessions a week. Consistency can lead to better results and overall fitness improvements.

   
   

4. Listen to Your Body: Prioritize safety. Check in with your body's responses to avoid injuries and adjust your intensity as needed.

   
   

5. Track Your Progress: Keeping a record of your workouts can help monitor improvements, providing motivation as you notice your body adapting to the increased intensity.

   
   

A Fresh Approach to Fitness

The growing evidence supporting short, high intensity workouts highlights their ability to promote health and enhance fitness. The hormonal benefits, increased metabolism, and excitement from varied exercises create a compelling alternative to traditional steady-state cardio like jogging.

As more people discover the advantages of HIIT—whether through CrossFit or personal routines—it's clear that dedicating just ten minutes to intense effort can offer substantial health benefits. Embrace the effectiveness of these workouts and transform your approach to fitness, making it fit seamlessly into your busy lifestyle.

Next time you're tempted to hop on the treadmill, consider what a ten-minute, high-intensity workout could do for you instead. Your body and mind will appreciate the change.

Looking for a class that offers high intensity workouts, along with strength training, improved mobility and a focus on nutrition and weight loss? If you are in the Oakland NJ, Ringwood, Wayne, Wyckoff, Franklin Lakes, Butler, Riverdale, Wanaque or Mahwah areas then we would love to have you join the CrossFit 201 family and get in the best shape of your life!