Updated: Jul 22
It's been a while! How have you been holding up? Hope you're okay out there! I have spent the last months listening to my body and what it has told me is "hey, wait a minute, lady!" Working out every day is great but working out intensely every day can work against you. At least that's what happened to me. After doing some research about the female metabolism, it turns out that for women 40 or older, building up too much adrenaline and cortisol from your workout only interferes with your other hormones. Long story short: too much intensity can make women 40 and over gain weight, especially in the belly and hip area. Who wants that? NO. ONE.
*f you're under 40 and perfectly healthy then you can ignore my advice....for now (cue evil laugh).
As a result of my findings, I have been programming even shorter, moderate to high-intensity workouts for myself and BANG: I think I have found the sweet spot! Ladies, 10-20 minutes of HIIT is just enough to rev your metabolism and torch fat but not enough to spike other hormones that make you stressed and HUNGRY. On days that I am not doing a 10-20minute metabolic style workout like SweatSanity or SweatStrength, I'm doing 45 minutes of heavy lifting or 30-45 minutes cycling or Bootcamp.
Will 10-minute workouts work for you too? Maybe..most likely...I don't know for sure but what I do know for sure is that a 10-minute workout is much more achievable than even a 30-minute workout on some days. I also know that High-Intensity Interval Training works wonders on body composition but a lot of it can make you hungry. Lastly, even 10 minutes of exercise does wonders for stabilizing blood pressure, improving sleep, and strengthening your heart. So here's an arm/upper body focused workout that builds strength and muscle endurance.
Try these shorter workouts on their own or stack them together if you prefer a longer workout on that day. Happy sweating and let me know what you think!