I found success in a lot of different types of workouts and lifestyle changes, and created SweshFit because quick workouts were a big reason for some of those successes. There are lots of great programs out there, and I highly suggested trying different things until you find something that works and that sticks. You happen to be in the perfect place right now to find some awesome, free workouts, and I’ll give you a breakdown of exactly why they’re designed the way they are.
- A time limit that pretty much anyone can commit to
- A combination of exercises that burn calories, build muscle, and do a combination of the two
- Repeated sets to build muscle memory and make your body even better at performing the exercises
The 15 Minutes
I’m a fan of doable workouts and I talk about how the awesomeness of a short 15 minute workout in this post. Social media fitness celebrities like Mankofit and Natalie Jill seem to put in several hours every single day, and it’s awesome because they motivate the rest of us. However, for those of us that don’t even have an hour to carve out for fitness, a 15 minute workout makes working out almost everyday much more realistic.
The Combination of Exercises
The Stuff That Burns Calories: We all know it as cardio and any fat loss program has it. One of the largest studies examining the role of exercise on fat loss found that cardio plays a crucial role. In a nutshell, cardiovascular activity burns the calories that you’ve eaten by making your body work much harder to survive. It’s one of the easiest forms of exercise to measure (through a heart rate monitor or estimating through a calorie chart) so it’s the only one we tend to measure. However, you’re going to work twice as hard for minimal results by focusing on cardio alone.
The Stuff that Builds Muscle: You may or may not be familiar with the term hypertrophy. Hypertrophy basically means growing your muscles. Traditionally, many of us have freaked out at the thought of having bigger muscles because it’s counter intuitive to the idea of getting smaller. However, increased muscle leads to having a higher metabolism and it simply makes us look better.
Consider this comparison:
The girl in the photos (this is the same girl buy the way) has clearly gained muscle by the time she took the second photo, and most of us would favor this shape over the first one – although the first one isn’t bad either. Now many of us don’t want this much muscle definition (and this won’t happen accidentally either – you have to work hard to get to that level), but we do want a more toned look to our bodies and we want our proportions to be round and symmetrical in the right places. Strength training and hypertrophy will do that for us.
The Stuff that Does Both: Endurance exercises wear your muscles out, and make them just slightly bigger. This is where things like low weight, high reps comes in. While cardio goes to one extreme with making your body work harder to stay oxygenated, and hypertrophy makes your muscles bigger, endurance does both #atthesamedamndtime (sorry, couldn’t help but let that out). Think of it as a slow jog at those times where neither a fast run or normal walk are appropriate. It accomplishes both extremes. It is also the most effective for working muscles that aren’t easily targeted through hypertrophy – this is the case in an exercise like a plank where you have ab muscles that aren’t targeted through crunches and situps.
We could do 15 different exercises in 15 minutes, but then you would never get to revisit the exercises that you didn’t do well the first time. There are also exercises like squats, where you’re going to basically work on your form for the rest of your life. In a SweshFit workout with squats, you’ll do a set of squats 5 different times (between doing other exercises) and you will most likely do it better each round.
Sooo…what are you waiting for?
So there’s the SweshFit program laid out in a pretty scientific explanation. As a certified personal trainer through the National Association of Sports Medicine, I’ve studied quite a bit of exercise science and I design workouts based on what has been proven to work by others as well as what makes sense for myself and my clients. I strongly believe that the SweshFit workouts are a great combination of some very impactful forms of exercise in a short period of time.