Condensed exercise: High intensity workouts in less time will get you toned before the holidays
11/01/2017 // Zoey Sky // Views

The holiday season is fast approaching and aside from the worry of beating the holiday rush, people are worried about how they can get in shape before all the holiday parties take place. Mike Trenell, a leading diet and exercise guru, has come up with a manageable 30-minute weekly plan for those struggling to meet their target weight but don't have the time to go to the gym or run daily.

According to Trenell, a professor of movement and metabolism at Newcastle University, his plan only requires you to work out for 30 minutes a week. By following this exercise regimen, you can lose as much as a stone (14 pounds). The professor added that he methodically verified that his exercise plan can even give you better results compared to traditional workouts. (Related: 5 Best Home Exercises.)

Professor Trenell stated that it's not the exercises themselves that help you lose weight; trimming down the fat depends on the length of time that you stay active. He added that because of his experience in the field, which spans 20 years, the exercise expert is confident that his fitness plan can “help people lose a stone, sleep better, balance their blood sugar, boost heart health and even fight dementia.”

The “simple diet and fitness plan” revolves around a set of exercises that can be practiced at home. Unlike other intense workouts that require several visits to the gym, Trenell's plan only needs to be followed for half an hour a week. The professor's plan, which will be revealed in its entirety by early November at the Daily Mail, involves quick bursts of intense exercise for several days.


He elaborated, “Central to this is the seven-minute high-intensity interval training programme – known as HIIT – which involves alternating bursts of high-intensity effort with periods of recovery.”

Trenell continued, “The long-term benefits from interval training are similar or, in some cases, even better than regular, longer-duration, moderate-intensity aerobic exercise.” The exercises that classify as a “burst” of activities that are done for at least 30 seconds each time include push-ups, squats, star jumps, step-ups and even running in place.

Trenell's 30-minute workout utilizes seven bursts alternated with short rest periods. These periods take 50 seconds, but these are reduced to 30 seconds as the weeks go by. Before beginning the workout, one must do 90 seconds of warm-ups followed by and two minutes of stretching to minimize muscle soreness and the risk of injury.

The professor clarified that his fitness plan is not just about working out. He shared, “If you want to lose weight it’s about exercising more – and eating less.” He added, “What people tend to do to lose weight is either just exercise more or diet. Neither approach works well.”

Trenell also talked about people who exercised frequently, and he warned that they often end up eating more as a result of the strenuous workouts. Dieting won't help you lose weight, and he advised that avoiding “cakes, pastries, biscuits and processed meats,” which have a high unhealthy saturated fat content, can help you on your journey to weight loss. Trenell also suggested eating healthier substitutes for high-sugar breakfast cereals and white bread since these food items can cause a great increase in blood sugar levels.

Another effective practice to start is making the switch to “slow energy release wholegrain foods, nuts[,] and olive oil” and minimizing the amount of carbohydrates that you eat. Doing this will help control your cravings and overall calorie intake.

Trenell concluded, “Depending on your starting weight and how hard you work, you can lose up to a stone.” He reminded those who wish to try his exercise plan to consult their GP (general practitioner) before trying any new diet and workouts.

Other 15-minute exercises to try

If you can't wait to get started, try this short workout from the Daily Mail. Start with some chest flyes to keep your chest in shape. You'll need a resistance band, which you can tie around a stair banister.

Stand with the stair banister behind you and hold one end of the band in each hand. With one foot in front and a straight back, put your arms in front and bend them slightly. Keep your elbows and wrists at shoulder height. Extend your arms forwards, but don't keep them straight, then go back to the first position. Finish five sets of ten, and take shorts breaks after each set. You can move closer or further away from your anchor to decrease or increase resistance.

You can read more articles about exercise and fitness at

Sources include: 1 2


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