13 Minutes is All You Need For Your Workout

New research suggests you might only need 13 minutes at the gym to get your best results.

With our modern busy lifestyles, it can be difficult to find the time to hit the gym. For most of us, our ideal workout is, therefore, one where we get maximum benefits with minimum effort. If this is you, then you’ll be pretty pleased to learn that new research suggests you only might need 13 minutes to get a good workout.

View this post on Instagram

i legit think i got a glute pump this morning from the mf stairmaster 😂 haven’t been on that thing in a hot minute and BOY i was dead after 18 sweaty minutes during the #911stairclimb – lately my recovery from the gym has been A1 and i credit that to religiously drinking my post workout shake from @1stphorm . i used to literally be AGAINST protein shakes because i always preferred to “eat my protein” rather than drink it. – HOWEVER i’m a changed woman now and honestly can’t go a day without my Phormula-1 and Ignition post workout! – Phormula-1 is a hydrolyzed whey protein isolate, meaning that it’s in a form that your body can digest very quickly and easily so the protein will go directly to your muscles! it’s also low temperature processed, so the dairy most likely WONT upset your stomach if you’re sensitive to it! Phormula-1 is DESIGNED for after your workout when your muscles are primed for protein uptake. – Now the protein goes hand in hand with carbs post workout, you really can’t do JUST protein. why? because when we work out we burn through our glycogen stores in our muscles first, meaning we need to RESTORE that post workout, and the best way to do that is with glucose! – Ignition is a carb source that’s already been broken down into simple sugars (glucose) that our body can use IMMEDIATELY to restore our glycogen post workout! it’s easily and quickly digested, and makes sure the protein we consume after our workout is carried straight to our muscles. – if we don’t have carbs with our protein post workout, then some that protein will be used to restore our glycogen and won’t actually be shuttled to our muscles. meaning less gains 😢. – so yeah, i drink protein shakes now and i will NEVER go back. plus, Phormula-1 has some of the best tasting flavors of protein literally ever 😍 your post workout nutrition MATTERS, so don’t neglect it!

A post shared by Carmen Gonzalez Cruz (@carmencruzfit) on

A study published in Medicine & Science in Sports & Exercise studied 34 fitness fanatics to see which fitness routines were most effective.

Everyone performed the same set of seven exercises. These included your standard workouts like the chest press, weight lifting, etc. All groups did each exercise for 12 reps three times a week for eight weeks. The first group, however, did each set just once while the second group repeated each set three times per session. The third ended up doing the whole workout five times during each session.

The results showed, that all three groups had similar strength gains. This means that the group who spent 13 minutes on their workout, benefited just as much as the group who worked out for 70 minutes!

If your goal is to really bulk up, then more reps will equal more gains. If you just want to build some strength and tone up, then the good news is that you can achieve this by adding a 13-minute workout session to your schedule three times a week. That definitely seems doable!