What Women Want to Know (Ep.5): Using Resistance Bands in Strength Training

Using Resistance Bands in Strength Training Variety is the key to success when it comes to building strength. Adding variety into your workouts will not only help you prevent boredom, but it will while help you find new ways to challenge your muscles. Working with Resistance Bands is an easy …

Why are thirty minute workouts so effective?

gosia cano fitness For the past few months, I have only been recording videos that are thirty minutes long.  I also promote thirty minute workouts in my TBMO (Total Body MakeOver) online program.  These workouts are of moderate to high intensity and are based on HIIT (High Intensity Interval Training) principle.  In this type of workout, you perform high intensity intervals that are anywhere from 20-60 seconds long and have either a brief recovery in between or are followed by an easier interval.  Therefore, a casual walk in a park does not qualify as the thirty minute workout I am talking about here.

Alright, now let me give you the scoop on thirty minute workout benefits and why I love them so much.

*30 minutes is doable

For starters, 30 minute is a reasonable amount of time that anybody can find in their day to dedicate to physical activity.  It is doable, even if you are a super busy person…and aren’t we all?    I invite you to get up ½ hour earlier each morning to include training of such length.  Or if you are too rushed in the morning, you may fit this routine at lunch time or in the evening, once your kids are in bed.  Whatever the case, everyone can spare thirty minutes of their time to improve their health and fitness.

*It goes by fast

Half an hour goes by very fast and before you know it, your time is up and you have completed your full routine.  It is especially true when you do a workout that you enjoy and you have some motivating music to go with it.  Choosing variety of workouts will ensure you don’t get bored with your thirty minute routine.

*Gain strength and lose body fat

Half an hour is a sufficient time to gain strength benefits or achieve weight loss, as long as the workout is intense enough.  This is backed up by research and not only by my personal experience.  So, there is no need to spend hours at the gym when you can get the same benefits in just a fraction of that time.  If you add up 5 of your 30 minute workouts in one week, it will equal 150 minutes of physical activity per week.  This amount of time is the minimum to get any type of health benefits that results from physical activity.  Just remember that the workout should include moderate to high intensity intervals.  You can still do your casual stroll in the park or jog but it does not contribute to the magic number of 150.

*Feel amazing

Thirty minutes is a sufficient time to turn my day (or your day) from an ordinary to extraordinary.  When I am finished with this type of workout, I just feel awesome: energised and full of accomplishment.  Even if I am in a bad mood or feel lazy before the workout, I am a changed person at the end of the thirty minutes.

*Now go on, give it a try

So now, it’s time to put on your workout gear and give one of those workouts a try.  You don’t even need any equipment to do this type of workout, all you need is your own body weight for the resistance.  Here is my favourite type of workout.  It includes kickboxing drills and high intensity cardio intervals.

Enjoy!     Gosia