Are shorter workouts more effective?

Through AIA’s global study on the economic impact of exercise, we found that if every inactive person changed their habits to meet the World Health Organisation’s (WHO) minimum recommended levels of physical activity, we could achieve improvements in people’s quality of life, with an additional two and a half life years for the average person aged 40 years. These changed habits would also have positive effect on the global workforce, increasing productivity by 5 days every year².

With the benefits of short workouts in mind, we are excited to be launching AIA Vitality Light, which gives AIA Vitality members the opportunity to earn points for doing lighter, and shorter, exercise more frequently.

The science behind shorter workouts revolves around the principle of intensity over duration. Research published in 2019 by Dr David Moreau from the University of Auckland’s School of Psychology, found that short, intense bouts of exercise have similar benefits on the brain as longer workouts. The study indicated that beyond the well-known benefits of exercise in general, including good heart health and mental wellbeing, short high-intensity workouts can also be the key to healthier brains and sharper minds³.

A popular form of short and impactful exercise is High Intensity Interval Training (HIIT). This consists of repeated, short bursts of intense exercise alternated with rest periods. During high-intensity workouts, the body experiences a surge in hormones and adrenaline. These hormones stimulate fat burning and muscle gain, leading to improved fitness and body composition⁴. 

According to the WHO recommendations, adults aged 18 - 64 should participate in at least 150 minutes of moderate-intensity aerobic activity a week. This is the equivalent of a 20-minute walk to work every day plus one 30-minute cycle a week⁵. 

The Ministry of Health NZ says moderate-intensity aerobic activity means working hard enough to raise the heart rate and break a sweat - but still being able to hold a conversation⁶. Examples of activity that require moderate effort include a fast-paced walk, bike riding on level ground or with limited incline, playing doubles tennis or pushing a lawn mower.

While there are many scientific benefits that come with regular, shorter forms of exercise, there are also many practical benefits. Shorter workouts are easier to fit into a busy schedule and typically increase the likelihood of a consistent exercise routine.

As we all have no doubt experienced, time limitations are commonly used as a reason for not exercising. With many traditional workouts such as strength training, running and Pilates requiring an hour or two of focus, 30 minutes of HIIT training is considered a complete workout that combines both aerobic and strength training at high intensity.

Shorter workouts also reduce the risk of injury. According to Healthline, during long workouts fatigue can lead to poor form and concentration. Consistent overtraining also leaves limited time for recovery between workouts which can be harmful to overall health, and even hinder fitness results⁷.

Further research by Healthline revealed shorter, high-intensity workouts can be more effective for fat loss. With interval training, the body starts to repair itself more quickly and continues to burn fat after the workout⁸. This is known as the ‘afterburn,’ where the body continues to burn calories at a higher rate due to the metabolism being in overdrive from the workout⁹.

Remember, it’s important to exercise in a way that works best for you, your fitness goals, level of ability, schedule and personal preferences. Working out at your own pace ensures that you refrain from overexerting yourself, which can lead to injuries or burnout. 

We all know that feeling of pushing ourselves too hard in the beginning, then dreading or even quitting your workout regime. By gradually increasing the intensity of your workouts, you are allowing your body to adapt to the new routine, while progressively improving your fitness. This will help you to enjoy the process and view it as a form of self-care, rather than a chore or punishment. 

Any exercise is beneficial when done properly, and the most effective workout is one that you will stick with consistently. 

There’s no better time to start your fitness journey, especially with the launch of AIA Vitality Light. Sign up today to earn points by participating in lighter activities more frequently.