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Short & Effective Training Methods

by John Harris Fitness

"I don't have time to exercise!" – this excuse no longer holds water. Several studies have proven that short and intense workouts are just as effective in keeping you fit as longer endurance training. Moreover, intensive training significantly benefits the heart. The brief spikes of high intensity during these short workouts cause a temporary surge in stress hormones, which in turn desensitizes the stress receptors in the heart. This results in a more resilient heart, reducing the risk of heart attacks and strokes.


For those who have a bit more time but still don't want to spend an hour and a half at the gym, supersets are the perfect solution. With supersets, you perform 2 to 3 exercises consecutively instead of doing one exercise with 3 to 4 sets and then moving on. For instance, you could do 15 squats, 15 kickbacks, and 15 crabwalks in immediate succession – without resting in between. After completing the 3 exercises, you take a break. Repeat this cycle three times. There are two types of supersets. One involves exercises that target the same muscle group to induce a higher stimulus, like the example mentioned earlier. The other type targets antagonistic muscles. In this case, you train one muscle followed by its opposing muscle, such as bicep curls and tricep pushdowns.

However, this technique should not be used in every training session to prevent muscles from becoming accustomed to the stimulus.

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HIIT (High-Intensity Interval Training)

"High Intensity Interval Training," or HIIT, is perhaps the most well-known training method that requires minimal time yet offers maximal benefits. HIIT is suitable for everyone, regardless of whether you're a beginner or an advanced athlete. The fundamental principle involves alternating between high-intensity work intervals and active recovery periods. The work intervals should not exceed 60 seconds, during which you give it your all. This is followed by a recovery period. A typical exercise-to-rest ratio is 30 seconds of exercise followed by 30 seconds of recovery. You select 5 to 10 exercises for each session. On average, a HIIT session lasts 20 to 30 minutes, depending on your available time. One major advantage of HIIT is the afterburn effect – you continue to burn calories even after the workout.


Achieve fitness in just 4 minutes with Tabata: it's a form of high-intensity interval training. These 240 seconds will challenge you, but they're incredibly effective. Tabata is similar to HIIT but even more intense. You give it your all for 20 seconds and then rest for 10 seconds. Repeat this sequence eight times. While pushing your limits, you burn more calories than with most other endurance workouts. The afterburn effect also comes into play, ensuring you continue burning calories for an extended period. Beginners should approach Tabata with caution. Since it pushes your performance and endurance boundaries, beginners should start slowly. Begin with 4 intervals and gradually increase.


We've also incorporated these short and effective training methods into our class offerings. Discover the course options available at your local John Harris Studio.

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MFT Core

In this class, you'll train using MFT products. It involves relatively intense yet short coordination and stabilization training. The training equipment isn't only designed to enhance your body's coordination but also for strength training and spinal stabilization. In this 30-minute workout, you'll target your deep-seated muscles, spine-stabilizing muscle groups, joints, as well as arm and shoulder muscles.

John Harris HIIT

In the John Harris HIIT class, you'll focus on strength, speed, endurance, and stamina. In these 30 minutes of high-intensity interval training, you're guaranteed to break a sweat. Both beginners and advanced individuals will be pushed to their limits.


Similar to HIIT, the M.A.X. class is also only 30 minutes long. However, the focus here is on improving your conditioning and endurance. With a well-chosen combination of exercises, you're in for an extremely effective workout. Like HIIT, this class involves both work and recovery phases.

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