Why You Might Not Need More Than 15 Minutes Of Strength Training Weekly

Fifteen minutes doesn’t seem like a lot of time. But you might be surprised to learn that what you do in that short amount of time can have some long-lasting results for your health.

In that short amount of time, you could reduce body fat levels, boost metabolism, increase longevity, bolster strength, and improve your overall fitness. Oh, and one other thing — you could end up with a great physique as well.

It can all be achieved not with the use of gimmicks and gadgets, or high-cost services and pricy supplements, but with high-intensity training (HIT). Here’s how HIT works, and how you can work it into your busy schedule.

What Is High-Intensity Training?

High-intensity training (HIT) is a very brief, but pretty intense, one set to-failure resistance training protocol. On average, a session lasts around 10-20 minutes, of about 3-5 sets, and is usually performed once a week or once every five days.

The three fundamentals of HIT are constant tension, super slow motion, and machine training.

The constant tension element means that the muscle doesn’t rest at any time during the set. The super slow motion of 6-10 seconds ensures that a slow tempo (6-10 seconds) of even force is applied without relying on the speed/momentum to complete a movement. Using a machine allows for a  targeted training approach and keeps constant tension on the muscle.

HIT training takes a particular muscle and stresses it to the point of absolute failure, which means that every muscle fiber within that muscle has been recruited and then fatigued. As you avoid lockout and keep constant tension on the muscle, the fiber is “always on and has no time to rest. Combine this with a very slow tempo and you now have muscle fibers that are not only actively recruited but also recruited at all parts of the lift. Forget about “bounce” or speed to help you push through weak points; HIT is a slow grind where the fibers have to work at all points of the lift.

The key point of difference between HIT training and regular training is constant tension. To illustrate the point, consider what takes place when you’re doing a pushup. You start with your arms straight, joints locked out, bone on bone. You move your chest down to the floor by bending the elbows and rotating the shoulders and then return back to that starting position in order to complete one rep. With HIT, you remove the locked arms component of lifting:  When you push up from the ground you don’t lock out your arms completely at the top but instead stop short of straightening the arms, then start heading down again.

Maximizing Slow Movement And Using A Machine

The fundamental effectiveness of HIT lies in super slow lifting. For example, rather than a two-second concentric phase (I.e. muscle contracting to lift the bar) and a few seconds on the eccentric phase (negative), you’re aiming for around 6-10 seconds on both the concentric and eccentric phases. One single repetition may take 20 seconds or longer.

A machine that has been designed to target one specific muscle for the entire lift is the most effective means of ensuring that you’re keeping constant tension (and constant recruitment) on all the targeted muscles. Machine-based training allows you to work a particular muscle through the full joint range, minimizing other muscles that could potentially act as support.

There are also a number of benefits that HIT can provide, including being time efficient, easy, effective, safe, and good for your heart.

Quick, Easy, and Effective

An entire HIT workout lasts only 10-20 minutes and typically involves doing only three-to-five exercises, each one ideally lasting only 90 seconds to three minutes. You don’t rest between exercises, moving straight from one exercise to the next, and warm-ups aren’t required as they’re built into the lift. All of which means you can finish your routine in a matter of minutes.

With HIT, simplicity is king. You don’t need to learn complex lifts. You’re using machines where most of the technique side of lifting is taken care of. Even if the technique is not absolutely perfect, you’ll be keeping force on the target muscle with a solid technique. For many who can’t afford a coach or personal trainer, HIT is a financially manageable alternative.

Scientific evidence abounds regarding the efficacy of the HIT. Many top bodybuilders employ this style of training with significant results.

It’s Safe and Has Cardio Benefits

Research has shown that strength training done properly can yield cardiovascular benefits. It stands to reason, then, that a HIT session can help improve your cardio function.

HIT causes fewer injuries than other workout methods. With conventional training, bringing a muscle to the point of fatigue often requires higher loads, which can result in increased force and stress on the body as well as a greater chance of something going wrong. With HIT training, loads are decreased, and the slow speed means no sudden directional change under load.