How Long Do You Need to Workout to See Results?

I can’t believe it. My dream career is manifesting right in front of my eyes! My weeks currently consist of bouncing around from personal training at the gym, co-teaching classes and finishing instructor training at CarmelBarre, fitting in my own workouts, blogging for all of you lovelies, and studying for my ACSM.

Carmel Barre Instructor Emily Freeman from life in spandex - sculpt buns, thighs, and core #barre #dancersbody

Some of the lovely and STRONG ladies of CarmelBarre.

And now as of this weekend, I officially have my Zumba teaching license!

Speaking of which, I can now offer you 10% off all Zumba Wear at! Just use my personal promo code: EMILYF10 at checkout!

Licensed Zumba Instructor

Yes, my last name is spelled wrong on my license hahaha! It is in the process of being corrected :p.. This would happen to me 😉

My days are packed but I am more energized than ever before. Why? Because I am living my dream and having so much fun along the way! Lacking energy? Get on my level!!! Try one of my energizing 5-minute breakfast ideas!

5-Minute Energizing Breakfast for Weight Loss, Muscle Definition

One  of the best parts of my job is getting to help people reach their goals and answer all their burning health and fitness questions. Last week, I had a prospective client ask me how long she should exercise each day to gain muscle and lose weight. You can imagine the look on her face when I told her that duration is not the most important factor for results. In fact, it is actually possible to workout too much – rest is a vital part of fitness! So what is the most important variable in your workout plan? Well, there’s actually two – type and intensity.

Carmel Barre - sculpt buns, thighs, and core

The secret formula to results in less time? HIIT and strength training! These types of exercise will give you the most bang for your buck because not only will you burn major calories while you’re sweating, your metabolism will be on fire for hours after your workout!

HIIT, or High Intensity Interval Training, is defined by short bursts of very intense exercise followed by active rest periods. HIIT training places an increased demand on oxygen consumption and increases your heart rate into Zones 2 and 3. The end result is leaving the gym with EPOC, or Exercise Post Oxygen Consumption, which increases your metabolism for up to 48 hours after you finish your workout!

Building muscle is the key to losing fat. Women have been lied to for years about strength training. “You’ll get bulky.” “You’ll look like a man.” “Make sure to only use light resistance.” This is all, well, BS! It takes a lot for women to even build muscle, none the less to “bulk up” and takes way more discipline and dedication than most of us, including myself, have. Wonder why men seem to be able to eat anything they want and maintain or even sometimes lose weight? It is because of their muscle mass. Strength training sculpts feminine curves (hello booty!) and builds muscle that burns calories even while binge watching Girls!

Emily Freeman from Life in Spandex

To send you off properly with your new little guide to getting results, I have put together a workout that includes both HIIT and resistance training and only takes 30 minutes to complete. If you can’t complete the exercises now for the complete minute, don’t worry! This is the end goal and in no way do I expect all of you to do this perfectly. Stay in good form, make sure you’re using enough resistance and go as slow as you need, by all means!

30-Minute Metabolism Revving, Butt Kicking Workout!

Check out picture and video tutorials of each exercise! Alternating bicep curls in a wide second, Jump/Plyo lunges, Tricep cable pull downs, Mountain climbers on Bosu/bench, Standing rows, Burpees (you can also modify by omitting the push-up)

Got to jet now for another fitness-packed day of awesomeness!

Health and happiness,

Emily 🙂




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