9Round Fitness Blog

When 30 Minutes Is Enough

Written by Jen Jones, Jan. 26, 2018

You know that exercise has so many benefits for your mind and body, but do you really have to spend hours slogging it out at the gym? In short, NO. You’ve heard the saying, “work smarter, not harder,” right? Apply that to exercise and you can achieve all the benefits of hours spent in the gym, in just 30 minutes a day, three times a week. If that’s all you needed to hear, you can stop reading now and get to your nearest 9Round for a high intensity, 30-minute kickboxing workout. If you need a little more convincing, keep reading…

It’s true, just 90 minutes of high intensity exercise per week will generate health related benefits and help you achieve your weight-loss goals. That means you can conveniently and effectively enjoy the benefits of exercise by doing just three 30-minute workouts a week. The secret is to make sure that the 30 minutes you spend working out is carefully structured in order to achieve the following:

  • Build strong, lean muscles
  • Improve cardiovascular fitness
  • Send fat burn into overdrive
  • Build core strength


You can build strength in 30 minutes

When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups; the legs, the chest and the back. Exhausting these muscles with a circuit of light weights and high repetitions, has strong calorie and fat burning effects, and builds muscular strength and endurance. The 9Round workout includes resistance and weight training exercises to help build lean muscle and burn more fat, in just 30 minutes!


You can improve cardiovascular fitness in 30 minutes

Thirty minutes of effective cardio training is all you need to get your heart rate pumping, increase aerobic fitness and put your calorie burn into overdrive. There are many cardio exercise options including stationary cycling, boxing or martial arts training, step based aerobics, and functional bodyweight training, to name a few. 9Round’s kickbox-style circuit workout keeps your feet moving and heart pumping for a full 30 minutes. 9Round also uses heart rate training technology so that you can actually see the effort that you are putting into your workout and stay in the maximum fat burning zone.


How to get maximum results from short workouts

In most cases it’s not the quantity of time spent working out, but the quality of the workout. When the workout period is short, the structure of a workout is critical. All of the exercises need to be carefully balanced and sequenced to ensure optimum effectiveness. The 9Round workout has be designed to these exact specifications, ensuring that you get maximum results in a shorter period of time.


If you’re ready to ditch your six-days-a-week gym routine, high-intensity interval training (HIIT) is the key. A 30-minute HIIT workout, like the one you get at 9Round, will burn calories for hours after the workout, maximize aerobic fitness, and grow lean muscle tissue. If you made it through all of those facts and science-y stuff and you’re still not sold, there’s only one thing left to do. Get into 9Round and try the workout for FREE! You may be skeptical now, but you’ll be thanking us in just a few short weeks!