The Power of Short, Intense Workouts
Maximize training time. When your schedule’s packed tighter than a suitcase on a long business trip, lengthy workouts are off the table. That doesn’t mean effective training is out of reach. Quite the opposite. Short, high-intensity sessions can accelerate your fitness in a fraction of the time.
Why Go Short and Intense?
Short, intense workouts cut the fluff, focusing on exercises that deliver maximum results. I am a coffee addict, so I think of it like espresso: small, concentrated, and powerful. This isn't about squeezing in more; it’s about cutting straight to what counts.
Here’s why this approach works:
- Efficiency: You aim to do compound movements and full body workouts, work hard, and get out. No wasted time.
- Boosts Metabolism: High-intensity sessions elevate your heart rate, spiking calorie burn both during and after the workout.
- Improves Cardiovascular Health: You don’t need to do an hour of low intensity cardio. Short bursts boost endurance without long, monotonous sessions.
When time is your most valuable currency, this is a win.
The Science Behind Short Sessions
Studies show that high-intensity interval training (HIIT) such as CrossFit can lead to similar—if not better—results than low-intensity cardio or classic strength training. HIIT involves brief, explosive exercises followed by short rests. This fast-switching pattern challenges your body to keep up, creating an "afterburn effect" that revs up your metabolism long after you've left the gym. And because the exercises are short, you push harder and make every second count.
How do we Achieve this in CrossFit Glasshouse
Efficiency is our motto here. To help you hit that goal, let’s break down the framework for a 60-minute session
1. Warm-Up
No need to overdo it. A quick warm-up wakes up your muscles, reduces injury risk, and primes you to give your all.
- Jump rope
- High knees
- Dynamic stretches
2. Strength/Skill development
We strongly believe in importance of strength training in order to make our bodies more resilient to aging. As well as learning new skills to improve body awareness and give our brain some challenge too.
Strength sessions can include:
- Weighted Squats
- Push up variations
Skill practice might look like this:
- 15 minutes of Practicing a Headstand
- Dynamic Weightlifting movements
3. Conditioning Workout (10-15 Minutes)
This is where you go all in. Select compound movements to engage multiple muscle groups. Keep rest periods minimal—just enough to catch your breath. Here’s a sample:
- Squats with Shoulder Press – 15 repetitions
- Ring Rows – 15 repetitions
- Kettlebell Swings – 15 repetitions
- Stationary bike at fast pace – 60 seconds
Repeat the circuit for 12 minutes as many times as possible, resting 30 seconds between rounds. You’ll finish exhausted but still feeling like a champion.
4. Cool Down (2-3 Minutes)
A few minutes to cool down will help your heart rate settle. Plus, it’s a mental “close” to the workout—essential for those who plan to dive right back into a busy workday.
Why This Works for Busy Lives
By compressing workouts, you free up more time for life outside the gym. This approach delivers not only fitness gains but also mental resilience. If you can conquer an intense workout in 20 minutes, imagine what you can achieve in the boardroom. And because these workouts build stamina and strength, they become a foundation for healthier habits and increased energy levels. You’ll feel the results in both your work and personal life.
Tips for Staying Consistent
The best workout is one you can stick with. Here’s how to make these short sessions work within a busy lifestyle:
- Schedule it: Treat your workout like any other meeting. Block time for it on your calendar.
- Mix it up: We keep our programming fresh with new exercises, so training never becomes dull.
- Track progress: Nothing motivates like results. Track how you feel and improve over time.
Short, intense workouts are a high-impact solution for high-stakes lives. Think of it as the fast lane to fitness—a ride that keeps you energized and prepared for life’s demands.
The Takeaway
Maximizing training time doesn’t mean cutting corners. It means focusing on the essentials. When you can compress a powerful workout into 20 minutes, you open up possibilities for better health without sacrificing the rest of your life. In the end, it’s about making your workout serve you, not the other way around.
