Super excited to have a guest post from Jill Coleman, an unbelievable fitness guru on everything from exercise, nutrition and mindset AND one of my BFF’s for the past 12 years. I have learned so much from Jill over the years. Besides learning a lot about personal training and nutrition, she has taught me much about the moderation approach as well as being compassionate and kind to ourselves.
Jill also taught me about the magic of shorter and intense workouts after we spent years working out for at least an hour a day. Obviously, since becoming a mom, working out every day for an hour is just not practical for me anymore. Some days, yes, I can get in an hour CrossFit workout or yoga class but the majority of my workouts now are under an hour. Below Jill talks a bit about why more is not better but ‘better is better.’
Thank you, Sara, for letting me take over your blog today to talk about something that is near and dear to my heart and that is effective exercise.
If you don’t know, Sara and I have been best friends for the last 12 years and our friendship actually began on the elliptical, when she was trying to sneak into the gym I was managing without a membership and I actually threw her out.
After that, we met up (legally) at our local Golds Gym in Winston-Salem, NC, where we bonded over 90-minute spin classes, hour-long “toning” classes, many miles on the treadmill, and even our old friend, the elliptical. Sara and I would train for hours, getting our workouts in in between clients and then teaching 1-4 fitness classes a day.
Sara and I in our matching Valentine’s Day spin outfits.
Sara and I lived for exercise. It was our passion. And both of us eventually competed in figure competitions, which is kind of the most elite/obsessive thing you can do in the pursuit of “the perfect body.”
In short, we were pretty addicted to doing tons of exercise, going so far as to at times express how bad we felt if we only got in an hour of cardio, or we’d check in with one another and say how we were doing to “back off” on cardio, and only teach ONE spin class a day.
This kind of extreme exercise is not only unsustainable, but over time, your workouts become less effective.
Doing hours of exercise a day doesn’t equate to more results, it equates to poorer workouts, less intensity and a body that stops responding over time.
Now, years later, I couldn’t imagine doing an hour of steady-state cardio. It’s not that there aren’t benefits to moderate-intensity cardio, like elevated mood or even enjoyment (for those who love to run, have at it).
It’s just that when it comes to results, more is not better. Better is better.
The key to getting the biggest bang for your exercise buck is working as intensely as possible. Duration is not the key, pushing yourself is.
And don’t let the word “intensity” scare you, because it’s completely relative. It depends on where you are currently in your fitness level, and how your body responds. As you push out of your own physical comfort zone, your body responds and you can eventually push harder.
I haven’t done more than 20 minutes of cardio in over 3 years. And the ironic thing is that my physique looks the same. And if anything, I’m less puffy, retaining less water and have more muscle definition (a key hormone that gets released as a result of lots of moderate-intensity cardio is cortisol, and it impacts water retention as the level of the kidney, meaning a more “puffy,” soft look over time).
I have had hundreds of female clients experience the exact same thing. They worked to find their exercise “sweet spot” and lo and behold, it was not hours, but instead shorter (and thus, more intense).
So, can you get an effective workout in just 10 minutes? Absolutely.
Here are my 3 favorite 10-minute workouts:
- Lower Body Blitz
This is a lifting-only workout that will get you both breathless at times and burning in the muscles at times.
Equipment needed: a stopwatch or timer, and a set of moderate dumbbells (5-15 lbs)
Complete the following circuit as many times as possible in 10 minutes. Rest whenever you need to, within sets or between. You will need to, since this kind of workout will get your legs burning. Rest when you get there, shake them out and then finish out the set. Do your best, listen to your body and be safe!
|
Exercise |
Reps |
Weight |
|
Squats in place |
10 quick reps, 10 slow reps |
5-15 lb dumbbells |
|
Pulsing squats (bottom half of movement only) |
20 pulses |
5-15 lb dumbbells |
|
Squat jumps |
10 |
No weight |
|
Walking lunges |
10 each leg |
5-15 lbs |
|
Plyo lunges (jumping from one leg to the other in lunge stance) |
10 each leg |
No weight |
Recumbent Bike Booty
Ugh, I have a love/hate relationship with the bike! But when I am in need of some serious weight-training-like cardio, I get on and pump out 10 minutes. These intervals will have you breathless and burning, and the metabolic effect will last long after the workout is over. The following workout is designed for a bike that goes up to Level 20.
Here is my fav protocol. Get on that bike and crush:
| Time | Level | SPM to aim for |
| 0-0:30 | 7 | 80+ |
| 0:30-1:00 | 8 | 80+ |
| 1:00-1:30 | 9 | 80+ |
| 1:30-2:00 | 10 | 80+ |
| 2:00-2:20 | 16 | 100+ |
| 2:20-3:00 | 1 | 50+ |
| 3:00-3:30 | 14 | 100+ |
| 3:30-4:00 | 1 | 50+ |
| 4:00-4:40 | 12 | 100+ |
| 4:40-5:00 | 1 | 50+ |
| 5:00-6:00 | 10 | 100+ |
| 6:00-7:00 | 1 | 50+ |
| 7:00-7:40 | 12 | 100+ |
| 7:40-8:00 | 1 | 50+ |
| 8:00-8:30 | 14 | 100+ |
| 8:30-9:00 | 1 | 50+ |
| 9:00-9:20 | 16 | 100+ |
| 9:20-10:00 | 1 | 50+ |
10-min “Shoulder Quickie” from #treadLIFT
Click on picture of workout to enlarge.
This week, my brand spankin’ new workout program, #treadLIFT hits the virtual shelves and I could not be more excited. Sara is actually promoting the program because she now loves 30 minutes (or less) workouts just as much as I do!
You can grab the whole #treadLIFT program HERE (36 workouts for fat loss, muscle-building and cardio endurance).
This is one of the BURN Workouts, short and sweet, designed to help you burn more fat and calories after the workout is over by incorporating plenty of muscle activation paired with intense cardio bouts.
Remember to take as much rest as you need, listening to your body, being safe and adjusting for you. It will be over before you know it, so push hard and rest hard. Your body will thank you for it (and respond!).
Try each of the workouts and let me know how you do! And of course, be sure to scoop up your copy of #treadLIFT this week only—registration closes on Friday May 6th at midnight! Try out the other 35 full-length workouts included (most are 30 minutes, but nothing longer than that) and access the exclusive #treadLIFT members portal, with all the images, videos and more to help you stay consistent—and get results!—with your training.
GET #TREADLIFT HERE.
Another oldie but goodie…Sara and I celebrating her birthday almost 10 years ago!
