FIIT In 6
A Free 14-Day Follow Along Video Challenge
How about doing shorter workouts that burn more fat? Even better, it requires no equipment making it perfect for your summer travels!
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Short, intense workouts are becoming popular for good reason: they burn more fat than moderate, steady exercises like brisk walking or jogging at a steady pace, due to the "metabolic" effect. This is known as metabolic training. These workouts involve alternating between maximum effort and recovery periods, pushing your body to use anaerobic energy pathways.
Sometimes we just need a little motivation to get "in the mood" for exercise. These 6-minute workouts are perfect for that! Here are four reasons why:
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It's a simple action that can easily become a habit within 2-3 weeks. A 30-40 minute workout can be more challenging to commit to, but starting with just 6 minutes can help you build consistency. Once this shorter routine is established, you'll be more likely to stick with longer workouts and turn them into lasting habits.
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These 6-minute workouts are highly effective at burning calories by increasing your post-exercise calorie burn. While you might only burn 50-100 calories during the workout itself, your metabolism stays elevated for the next 24 hours, burning up to five times more calories. This means that, in total, you'll burn around 300 calories over the course of the day—an impressive result for just 6 minutes of exercise!
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Spending just 6 minutes, especially first thing in the morning, sets a positive tone for your day. Starting with a healthy choice can lead to a series of positive decisions throughout the day, including better food choices and avoiding unhealthy habits.
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It's a simple way to get a friend to join you in working out! Find a workout buddy for this challenge and hold each other accountable to do it daily. Share what you enjoyed about the workout and motivate each other to maybe even stack on another one!
Why It Works
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Anaerobic Pathways: These workouts improve your ability to perform high-intensity exercises longer by training your body to handle lactate buildup.
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After-Burn Effect: Love this! Intense exercise like heavy weight training or HIIT workouts increase your metabolism for hours post-workout, boosting fat loss.
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Hormonal Boost: High-intensity exercise raises levels of fat-burning hormones like testosterone and growth hormone, even in women.
How to Do It
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HIIT: Alternate short bursts of intense exercise with recovery periods.
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Metabolic Circuits: Combine resistance exercises with cardio, moving quickly between exercises without rest.
Evidence
Research shows that participants doing HIIT lost more fat than those doing moderate-intensity endurance training, thanks to the after-burn effect.
Is It for You?
Metabolic workouts are time-efficient and versatile, working your entire body and boosting fat loss. They can be more challenging and require longer recovery times, but incorporating a few sessions a week can add variety, reduce boredom, and help you avoid fitness plateaus.
Ways to use the "FIIT in 6"
14 Day Challenge:
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Do one workout a day for 6 days, then take 1 day rest: Core, Upper, Lower, Core, Upper, Lower, Rest
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Stack the workouts: Got 12 minutes? Combine Core + Upper or Upper + Lower. Or, do two Cores back to back. Got 18 minutes? Do a Core + Upper + Lower!
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Walk or run for 1k, do a workout. Run another 1k, do another workout. For as long as you want!
Remember we are creating small habits one step at a time, and these small steps lead to big successes!
