If you’re currently working out on a regular basis, how long does your average training session last? If the answer is any more than 45-60 minutes (including a warm-up and stretching) then you should think about cutting it a bit shorter. When it comes to training ultimately we are trying to put out bodies under sufficient physical strain, that they are forced to adapt to better cope with these demands in the future. To achieve this we need to surpass a certain threshold of training intensity, or volume - Essentially you can go hard, or go longer. But, you can’t do both because the higher the intensity of your workout, the less time you will be able to sustain it for - this is the case for even the fittest athletes.

As I mentioned, for a positive training effect it is critical that the body is put under enough physical stress that it is forced to adapt. Given how busy people’s lives are with family and careers to juggle before even thinking about getting to the gym, training efficiently is crucial. Therefore, if you are going to choose between a longer workout and a more intense workout, choose intensity every time.

To back this up there was a program televised recently that tested the results of two training programs: one that featured heavier weight and lower repetitions and one that featured the opposite. When it came to the results there was absolutely no difference, however every participant said that they preferred the heavier weights option because it took less time and was more enjoyable.

There are a number of ways to increase the intensity of your workout:

Lift Heavier - As detailed above, if resistance training is a key part of your training regimen (if it’s not then it should be) then increasing the weights you lift serves as a great way to increase the intensity of your workout.
Lift Slower - With particular reference to the eccentric (downward) phase of your lifts. This is where the highest degree of damage to your muscles occurs and is what results in the soreness you get the day after a training session. Slower reps also increase the metabolic stress on your muscles and result in more calories being burned.
Lift Faster - Yes I know I just said lifting slower can increase the intensity of your workout, but so can lifting faster, or rather more explosively. This is especially true if you start including some ballistic training into your workouts i.e. where you are incorporating some sort of projectile, such as a medicine ball, or even your own body e.g. jump squats.
Shorter Rest Breaks - Giving your body less time to recover adds additional metabolic stress and challenges your cardiovascular system to a greater degree. If you aim if to improve your fitness then make sure you keep your rest intervals to a minimum.

Check out this training session from my YouTube channel that can be done at home without any equipment. It’s fairly challenging, but takes a maximum of 30 minutes - Perfect for those that don’t have hours to spend in the gym!