There is something uniquely satisfying about a really tight, well-designed short workout: an intense burst of capsule exercise that hits all the right spots with not one second wasted. Newly published research analysing the effect of exercise on longevity shows that as little as 22 minutes is enough to counter the effects of prolonged sitting.
Like most office workers, I essentially sit for a living. Zoom means I can slip between meetings and tapping my keyboard without moving at all. When my moment for exercise comes it’s the bell calling me out to playtime (only without the 23-a-side football). Making playtime count is something of a lifelong quest, and my fellow swivel-chair dwellers will know the day never, ever gives you very long before the bell calls you back once again.
The study, carried out by a group of Scandinavian sports scientists, found that the life-shortening effects of a sedentary existence can indeed be countered by taking short bursts of moderate to vigorous exercise.
Steve Coleman is a celebrity trainer, whose clients include Daniel Radcliffe. He says his clients place huge value on a smart, short workout. “You want to build fitness as a lifestyle,” he says. “So many people give up their exercise regime prematurely because it can’t be fitted into their lives.” He says we have absorbed the goal of a 60-minute workout without really knowing why.
“Daily, consistent short workouts will achieve more success than doing two weeks of intense one-hour workouts,” he says. “It’s really daunting for a lot of people to train for an hour. Who’s got an hour to drive to the gym, change, drive back – a two-hour round trip?”
Coleman recommends metabolic resistance training, which combines cardio and strength. “Using compound exercises [those that work almost the whole body] in a high-intensity interval way – you can maximise fat burn, calorie burn and improve cardiovascular fitness.”
Compound exercises include burpees, squats and press-ups – the key is to work against the clock, doing as many as you can in a given time with very little rest. This will be tough, but the beauty of a short workout is that the end is always in sight. And the brief, frequent bursts add up.
Here’s how to start.
Your top 22-minute training plan
Warm up for eight minutes
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
