How to Lose Weight and Get Superfit by Exercising Less

Is it possible to lose weight, get superfit and spend less time exercising?


Firstly, I’d like to welcome you to The Sam Witter Health blog. I will be writing regularly in a series of articles focused on helping my visitors to improve their health, fitness and nutrition.

Working in a gym environment each day means that I see a lot of people come in and out of the gym. I would say that less than 10% of people coming to the gym spend their time effectively. I see so many people who spend their time chilling and talking with friends. That’s great if that’s you what you want from the gym. Just don’t expect to make many fitness gains.

Just because you have driven to the gym, got changed and walked through the door doesn’t mean that you are making improvements to the way you look. This, on its own, is not enough to get you the results you are looking for and could be just a big waste of time.

In order to see real results, you have to actually work at an intensity that will have an effect on your health, fitness and body shape.

So what intensity do you need to work at?

In the 90’s lots of people were obsessed with long steady state cardio sessions such as an easy jog or low intensity bike ride. It was thought that was the way to reduce fat.

This mentality stuck for many years and it’s only recently that people are beginning to hear about a different way, a better way.

Interval training particularly high intensity interval training (HIIT).

HIIT sessions usually last around 20 – 30 minutes, yet during these sessions you can burn the same amount of calories as much longer steady state cardio sessions. Something else happens too.

During interval training, you push your body hard in a variety of ways moving between different types of exercises. This causes the heart rate to increase and lactic acid to be produced resulting in an effect known as afterburn. This is where your metabolism increases and you continue to burn calories even after you have stopped training.

You continue to burn calories for up to 48 hours after you’ve stopped training.

In regular steady state cardio sessions, your body is only burning calories while you are training.

Think about it this way. If you can exercise for a continuous hour then your body is finding it relatively easy to perform the task. When you do HIIT, you work flat out for a short period of time and then rest for a period of time. This pushes your body much harder and results in higher levels of fat loss.

Here are 2 examples of interval training for you to try.

– Example 1: 10 sets of 20 second on, 40 second off treadmill pushes.
– Example 2: 10 sets of 20 second on, 40 second off battle ropes.

Either workout should last around 30 minutes with a warm up and cool down.

The following video demonstrates both workouts and the technique of 20 seconds on, 40 seconds off.