LOW VOLUME HiiT - The Most Benefit For The Least Amount Of Training Time.

Our lives seem to be busier than ever, even when some of us are still in lock down or possibly going back into one.

With gyms such in some parts of the world (Melbourne for one!) keeping up the motivation to train at home and on my own has really tested my will power. And training for an 45 minutes to an hour feels like a down right chore!

So, I wanted to know, how short can my training be but still offer me the most benefit?

Introducing Low Volume HiiT

If you haven't heard, (High Intensity Interval Training) HiiT has been the rage for a decade or so and involves bouts of exercise at high intensity for short periods (15-20-30-45 seconds) and broken up by rest in between. It's fast, furious and most certainly has you crawling out of the gym bathed in sweat. Typically, sessions will range from 30-45 minutes.

A review published this year by The Journal of Physiology looked at various methods involving HiiT workouts lasting less than 15 minutes, which the authors coined "low-volume HiiT".

When compared with regular HiiT training and moderately intense aerobic exercise (greater than 90 minutes), it appears the shorter-duration HiiT workouts (15 minutes or less) can produce equal or even greater improvements in measures of health, such as cardio-respiratory fitness and blood pressure.

And it gets better! Other studies have also showed that four minutes of low-volume HiiT, three times a week for 12 weeks, may lower blood sugar levels, reduce fat in the liver, and improve cardio-respiratory fitness in people with diabetes.

Is Low Volume HiiT For You?

But for older blokes or injury prone exercise enthusiasts, HiiT can be taxing on the body and it is essential to match the balance between the right intensity and exertion to reap the most benefit without placing yourself in a possible situation where you sustain an injury.

And judging what is "High Intensity" can be difficult to do. Personal trainers will often ask clients about their "feeling" in the effort they are making. A common measure is the use of the Borg Scale which ranks this "feeling" in a perceived effort from 0-10 RPE (Rate of Perceived Effort/Exertion). It is designed to enable you to apply a simple numeric rating to sensations such as breathing, sweat and feeling of fatigue.

0 is no effort whilst 10 is considered an all out sensation that could only be sustained for a very short period of time (such as a sprint). HiiT can often be pushing towards, 8s and 9s in terms of your RPE so if you are new to this type of training it's always best to talk to your doctor before training and most definitely tap-out if you feel yourself become faint, dizzy or unable to complete the exercises with appropriate form.

When you consider the short period of Low Volume HiiT, form and execution are essential to maximise the benefit. Employing a trainer to learn proper technique before doing any HiiT routine can be the most sensible move you make to ensure you train properly with minimum risk.

A trainer can also help create a sequence of exercises to fit your needs and limitations.

Give yourself time

Still, approached the right way, low-volume HIIT that lasts five to 10 minutes can be a valuable addition to your workouts.

I see low volume HiiT as the perfect complement to your regular routine. Meaning, use it whenever you don't have time for a regular workout, want to re-kindle your motivation or just change the routine.

For example, if you do a a low volume HiiT workout once or twice a week, do an all-body routine each time.

Give This A Try

Want to try low-volume HIIT training? Here is an all-around routine to begin with that uses familiar exercises. Perform the below five exercises in order, performing the activity for 40 seconds, then resting for 20 seconds before moving to the next exercise. Do this circuit twice for your go to 10 minute low volume HiiT.

You can manipulate this by shortening the time you rest OR exercise. Play around with it and see what works for you.

Run on the spot. Get that heart pumping and legs moving. Run on the spot at an RPE of 8 for 40 seconds. Don't stop!

Rest for 20 seconds then move onto the next exercise.

Body weight squats. Lower your body down into a squat (imagine you are about to sit in a chair). Perform this exercise for 40 seconds.

Rest for 20 seconds then move onto the next exercise.

Modified push-ups. You can do these against a countertop or wall or take the normal push up position BUT place your knees on the ground. Perform this exercise for 40 seconds.

Rest for 20 seconds then move onto the next exercise.

Mountain Climbers. On hands and toes (imagine you are in the traditional push up position), keeping your upper body still, bring your knees (one at a time) towards your chest at a constant pace. Perform this exercise for 40 seconds

Rest for 20 seconds then move onto the next exercise.

Bent over fly. Incorporate some resistance to the exercise and grab some (very light weight) dumbbells OR even canned goods from the pantry. Hinge at hips and bend forward with your knees slightly bent and hands holding the weight, dangling in front of you. Move your arms outwards (as if you are about to flap your wings) keeping your back straight. Imagine you are squeezing a pencil in between your shoulder blades. Perform this exercise for 40 seconds.

Rest for 20 seconds then move onto the next exercise.

REPEAT CIRCUIT TWICE.

Just remember, doing something is always better than nothing. A five or ten minute workout shows you are committed to your health, no matter how much time you have.

Get back to healthy living.

The Healthy Bloke.