The Quickie Workout
Do you have time for a quickie (workout!)?
Do you love to crush out a gut wrenching, hour-long spin class? Same, but what happens when life gets messy, and you don’t have time for exercise?
Let me introduce you to “The Quickie”...the quick and dirty workout that’s going to keep you energized, when you can’t indulge your inner gym rat...or didn’t have one in the first place! At ah.mi, we’re all about developing small, sustainable healthy habits that fit into your everyday life, and The Quickie is key to sneaking in a little movement on the reg.
As a lifelong competitive soccer player, I’ve been a member of the super sweaty shirt club for decades, only feeling like I got a good workout in if I ran until I almost passed out or did more burpees than the girl next to me at the gym. Yes, I’m silently competing with you and always pick the treadmill next to the fastest runner. I try and steer clear from the guy walking and swinging a towel to sneak in an arm workout, eh em, Dad.
It wasn’t until I sustained a neck injury that I began to value The Quickie workout. I went from training for a half-marathon to barely being able to get dressed without help. This challenging period forced me to shift my perspective on exercise and food, giving me freedom from the daily grind. Let’s check out the science behind the benefits of The Quickie.
You Were Made for the Quickie
Our ancestors were the founders of The Quickie, spending their days doing short bursts of exercise to complete the daily work they needed to survive, like foraging for food or setting up shelter. It’s only since desk jobs and grocery stores that the hour-long gym sesh has become necessary to keep us fitting into our favorite jeans.
Fat Loss/Metabolism
I always thought, the harder and longer your workout, the better. But science tells us that high intensity interval training (HITT) is a more effective and time efficient method for fat loss compared to longer workouts. HITT workouts are defined as anything that gets your heart pumping to 80% of your max heart rate. ah.mi Le Health Club members rave about the Peloton app for the wide range of workouts available at your fingertips. From boot camps to running, there’s something for everyone.
Brain Health
A quickie is good for your body AND your brain...that’s what she said ;) But for real, inactive older adults showed an increase in fitness, memory performance, and brain-derived neurotrophic factor (BDNF), after a HITT workout. BDNF is a protein in the brain responsible for cognitive processes and a reliable marker of brain function. BDNF is also being studied for its part in glucose regulation and fat metabolism! I can’t think of a better reason to take a 15 min break from the computer and get your sweat on...your brain and your boss will thank you! If you need some inspo, check out the FitOn app. It has a variety of workouts for every level and interest, taught by unreal instructors.
Mindset
When you shift your perspective on exercise to something that’s a part of your life instead of something you HAVE to do, it becomes more enjoyable and sustainable. HIIT workouts aren’t the only beneficial short workouts. Taking a walk outside or a bit of yoga can reduce stress, boost your mood and help you sleep. When you’re feeling positive, you’re more likely to make healthy food choices and the cycle of feeling awesome spirals up from there. Find something you enjoy and commit to getting active at least 3 times a week. If you set a realistic goal for yourself, it becomes a sustainable practice, and that's when the magic really happens. If you’re looking for a tried and true ah.mi fave, try Melissa Wood Health for 10-20 min yoga and pilates based workouts that will calm your mind while you work on her famous “long lean lines.”
Getting active is more fun with a buddy, and with so much to gain in such a short time, when life gets in the way of exercise, grab a friend to join you for a quickie!
If you need some accountability and motivation, join Le Health Club to start living a healthier life today.
Written by Tori Jensen, RD , RN