What is better? Short, intense Workout vs. Long workout?

High-intensity workouts are as efficient as low-intensity workouts. If you have less time for exercise, short high-intensity workouts will do the

magic. Understanding what you want and your goals would help you make your choices. Also, it would seem less confusing due to a lot of

information being available. The key is to check which of the workouts is best for you, going hard or going steady.

In the same way, if one type doesn’t work for you, you could work with both and explore. The main thing is to get up and get active.

Long workouts with minimal intensity 

Minimum intensity means that you perform an exercise at 60-80% of your maximum heart rate. You exercise at minimum capacity and a

steady state until you cannot continue with the workout. 

Workouts with minimal intensity are better when you are just starting your fitness goals, or it has been a while. Low-intensity workouts could

be useful as long as you do it the right way. Also, low-intensity exercises require you to slow down with the workouts and assess what you are doing.

Low-intensity workouts you could engage in: 

  • Low-intensity cardio exercise
  • Walking 
  • Skating 
  • Light swimming 
  • Biking 
  • Aerobics class 
  • Yoga 

Reasons why steady training is right for you

  • For weight loss. In cases like this, you could slowly stimulate yourself and still achieve the desired result. Also, you could increase the rate of the workouts to level up the intensity.  
  • Increases muscle endurance: The significant advantage of long workouts is muscle endurance. You perform exercises in repetitions until you can’t progress anymore. Additionally, your whole body learns tolerance. 
  • For individuals with chronic conditions: In cases of chronic diseases, low to minimal intensity workouts would suffice. Chronic conditions like hypertension could worsen if the intensity is too high. Therefore, exercise like walking is encouraged. 
  • Decreases impact on the body: Low to minimal intensity workouts involve more reps but have low impacts. There is no jumping or running, and this has minimal impacts on joints and bones of the body.

Short workouts with high intensity 

The high intensity enables your body to work at maximum strength coupled with short rest intervals. Therefore, it becomes harder to do

another set.  It is one of the best ways to look fit in a short period. It is an explosive training that builds strength, endurance, tines your body

and increases your speed.

 HIIT can achieve these results because the body does not return to its resting phase after an intense workout. Therefore, this kicks up your

metabolism, and it is basically in an overdrive state and would destroy anything in its path. You burn calories faster than average; you also burn

calories even after the workout. 

High-intensity training to practice right now

Starting a HIIT without warming up is a wrong move. These exercises would leave you sore, and the impact is very high. Also, remember to cool

down after the workout. Cooling helps to reduce the soreness and slowly bring down your heart rate. 

  • Burpees 
  • Jump squats 
  • Mountain climbers 
  • Resistance training, e.g., deadlifts, barbell squats
  • Sprinting 
  • Lunges 
  • Planks, reverse planks, side planks

Reasons why high-intensity training is for you

Massive calorie burns in a short time. The calories burned from high-intensity workout come from a faster metabolism in a short time.

Short, intense workouts are preferred because you get the desired results in a shorter time. Also, you don’t have to work out every day with

high-intensity exercises.  

Shreds fat faster: Regular high-intensity workouts could help you destroy abdominal fat rapidly. Also, the overall body fat burns quickly with

sessions of short high-intensity exercises.  

Improves oxygen consumption. Your body burns oxygen faster during high-intensity workouts. High-intensity workouts activate muscles

more swiftly, and there is increased blood flow to the muscles.

Builds strength. High-intensity workout enables you to build strength especially for strength training and resistance training. The

reputations involved is small, so there is a need to use more weight. This technique helps to achieve desired results with minimal reps.  

Increases bone density. High-intensity training has a high impact on the joints and body. When practiced correctly and in good form, they

help to build bone density. As a result, it helps to prevent osteoporosis in later life.

Both types of workouts could be effective. No rule says you cannot do both high intensity and low-intensity workouts. Moreover, it helps you to

spice things up and achieve more. However, pregnant women, the elderly and individuals with chronic conditions should avoid high-intensity


Making use of both helps you to achieve your fitness goals. If you require any assistance and are interested in subscribing to a fitness plan, Fitr

365 is for you. We would ensure that the program is unique to you and we would coach you throughout your fitness journey. 

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