Do you have a busy everyday-life that makes it challenging to find time for exercise? It does not take much time to get a real effect from your workout. Here is the perfect exercise program for those who want to get in good shape efficiently.
Exercise program: 4 workouts per week
Interval training is a beneficial form of exercise, and research shows that high-intensity interval training increases the maximum oxygen uptake rapidly. Also, it is easy to implement, and indeed, everyone will benefit greatly from this type of training, regardless of training background or conditions.
Strength training is vital for strengthening the skeleton, muscles, and joints. Besides, strength training helps prevent work and stress injuries, enhances the heart and lungs, and increases fat-burn. Research shows that it is most useful to train a few repetitions with heavy weights to get stronger.
Cardio to improve fitness and health
What: 4×4 interval training
How often: 2 times a week
Why: Research shows that 16 minutes with the right exercise intensity provides the best exercise effect and health benefit. Therefore, to make it as easy as possible for everyone to implement, we recommend 4×4 intervals. You can read more about the health effects here (link).
How: Run or walk up a downhill. You can also use a treadmill, ergometer bike, or rowing machine.
- 6 minutes warm-up (moderate intensity, talk rate)
- 4-minute interval (high intensity, breathing heavily, but without discomfort or stiffness)
- 3-6 minutes of active breaks (moderate intensity, talk rate)
- Repeat the intervals four times
Using the Myworkout GO app (link “how the app works”), a voice guides you through the session and tells you when to increase and decrease the workout intensity. Normally, you reduce your biological age by seven years in 8-10 weeks with two exercises a week.
Strength training to become stronger and endure more in your everyday-life
What: Maximum strength of 7 exercises
How often: 1 or more- times a week
Why: Heavy strength training with few repetitions is more effective if your goal is to get stronger, faster, or more economical (link “train less, get double the effect”).
How: Strength training with weights four repetitions x four series. It should be so heavy that you can’t handle more than four repetitions in a series.
The two most important exercises:
Other good exercises:
- Barbell Bench-press
- Barbell Row
- Back Hyperextensions
Typically, you can get 30-40% stronger in 12 weeks or 20 workouts. The more you exercise, the faster you become stronger.