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The 8 Minute, No-Excuses Guide To Fitting Exercise Into An Extremely Busy ScheduleWhat’s the minimum time you need to do a workout? It turns out that short intense bursts of exercise regulate insulin levels, improve fitness, burns fat & improves heart health more effectively than doing longer periods of less intense workouts (1) (2). To get results in such a short period of time you’ll likely have to make some changes to the way you work out. Focus on whole body movements (on top of the metabolic effects, focusing on whole body exercises will make sure you tone up evenly leaving you long and lean without any bulking. To get results from just 8 minutes, you’ll need to go all-out and push to your personal max.
But to keep things simple, I’d suggest starting out with the Tabata timings, which are 20 seconds of maximum effort, and 10 seconds recovery.
We all have different fitness levels, so what’ll get you there will of course depend on how fit you are now. If you’re unsure about the proper form of these exercises, you can either look them up on youtube (there are endless great tutorials available there) or ask a personal trainer (which I’d highly recommend if you’re new to all this). There really are hundreds of exercises that fit beautifully into an interval-timed workout, so much so that I rarely ever do the same workout twice.
Once you’ve got into it and you’ve got some basic moves under your belt, you can branch out and get creative with your movements. But the key thing to remember this: if you’re not finding your tabata workout difficult, then you’re not pushing hard enough to get results. Now don’t get me wrong, I’m not saying that there’s no point in going for your Sunday morning run, or Thursday evening dance class. How does this compare with your current workout style, and how might you mix up your workout to maximise your results in less time?
I’m Melanie Stephens a qualified nutritionist, chef and workout enthusiast who’s wildly passionate about helping people get healthy, lean and energised so they can lead truly exceptional lives of their own design.
I help men and women all over the world transform their health, their bodies and their lives through health, nutrition and fitness coaching via Skype. The Fusion 600 features our biangular converging press arm that generates 25% more muscle interaction for better results. Take range of motion to a new dimension by configuring the Fusion 600 multi-station gym into the system that works for you. Design your gym to adapt to your available floor space and address your training needs, preferences and goals. Station to station, the Fusion 600 multi-station gym offers you a superior workout experience, with the function and flexibility to perform over 60 exercises, including: chest press, incline press, decline press, lat pull-down, leg extension, bicep curl, tricep extension, mid row, cable row, shrugs, shoulder press and many more.

The Fusion 600 has a single-stack, multi-function approach to home gym design that offers you an amazingly versatile workout. In designing the Fusion line of equipment, Body Solid raised the bar for high-end single stack gyms for the home by utilizing rugged, oversized oval steel tubing. Vertical Knee Raise, Rear Mounted Bull-Up Bar, Seated Leg Press, Multi-Hip, and Weight Assisted Chin-Dip Attachments are all options that can be purchased seperatly and added to this home gym. Rock-Solid Fitness features quality products which come with the strongest warranties in the industry.
Fitness and exercise equipment sold online at general merchandise shopping websites may not qualify for warranty service.
See warranty policy in the included packaging for complete information or call us for more info if needed. Working out intensely for a short period of time, meaning under 30 minutes, will get you more benefits than your friend who’s wasting an hour time reading magazines on a stationary bike. So essentially, by doing high intensity training, you’ll be getting a lot more in a lot less time.
What busy professional really has large blocks of free time to dedicate to working out regularly anyway? But to maintain the intensity we’re talking about, you’ll need to break the workout up into smaller alternating periods of workout time and recovery time.
The rest time is the very thing that lets you to push at 100% for the next interval, and the next, and the next. If you have a smart phone you can use one of these free apps (iPhone here & Android here), or if you want a physical (and cheap) timer that you can pin to your workout pants, pick up a Gymboss timer here. I tend to swap around each day, letting my energy levels and the exercises I’ve chosen dictate the times. As I said earlier, focus on working your large muscle groups (your butt & legs) that ideally involve your whole body. If you haven’t worked out in a long time, you may find interval power-walking will be enough for the first couple of weeks. That means that every week or two, you’ll almost certainly need to step up the intensity a little, and try out new movements that keep your body challenged.
I give myself around 20 minutes for a workout session on most days, and that includes a quick warm-up, 3 or 4 x 4-minute rounds of tabata and a stretch. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.
It also sports a leg curl station that puts you in the driver's seat for developing both hamstrings simultaneously from a comfortable, seated position.

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Just add the stations and accessories that will help you achieve your specific fitness goals. Isolate individual muscles or introduce functional training into your routine to establish and sustain improved coordination, balance and stability. Body Solid equipment is designed to fit a wide variety of lifestyles, space requirements and user sizes. Emphasizing a modular design that lets individual users define and build the best home gym for their specific fitness and strength-training goals.
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This item ships directly from the manufacture and includes full warranty documents making any warranty issue painless. You will be presented with the option to pick your trainer and for this achievement, it is irrelevant which trainer you pick. Looking at my own schedule, I’d count myself lucky to fit in a single 1-hour workout each week. They also need to be intense enough that you really feel exhausted by the end of each 20-second work period. On the other hand, if you’re pretty active you’ll probably need to add in a lot of explosive jumps & sprints to get you there.
Interval training is short yes, but if you’re doing them properly they should be brutal too, as you’ll see when you try them. Now pick custom workout and begin adding your exercises (up to 10 +warm up & cool down). So essentially it’s the rests that let you push to your max, which is where all the magic happens! So on those days, when things are crazy, time is short, or you just can’t be bothered to do much more, remember this: there is almost always enough time to fit in a short but powerful 8-minute HIIT workout.
You will notice that the first 12 exercises have the trainers face in the bottom right corner of their box, these are the trainer specific exercises that you can read more about below.

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