But, you also don\u2019t have to do a grueling HIIT workout<\/a> or even a high-rep Pilates<\/a> one to get the results you want. \u201cWomen have historically been encouraged to focus on cardio, calorie burn, and ultra-high-rep training to become smaller, but this often leads to burnout and minimal changes in body composition,\u201d Ritchey says. \u201cBy training smarter\u2014not longer or harder\u2014women can actually build lean muscle, improve metabolic health, and feel better doing it.\u201d<\/p>\n Typically, Ritchey\u2019s workouts take just 35 minutes (she follows the ones on her platform), but you could technically get even shorter if you increased your weight and decreased your reps. \u201cA workout doesn\u2019t have to feel brutal to work\u2014it just has to provide the right mechanical stimulus,\u201d she says. <\/p>\n And, you guessed it: you can get that stimulus in a shorter amount of time. Here\u2019s why it can be optimal to keep your sweat sessions short and snappy, according to Ritchey.<\/p>\n Meet your trainer: Shannon Ritchey, DPT, is the founder of Evlo Fitness<\/a> and host of the Dr. Shannon Show<\/a> podcast. <\/p>\n 1. Shorter, less intense workouts allow you to be consistent.<\/p>\n Have you ever done a super tough workout that left you so sore you were rethinking if you ever wanted to go to the gym again? Soreness might feel like a badge of honor, but it\u2019s the enemy of consistency, which is key.<\/p>\n Intense, draining routines are hard to keep up with, whether it\u2019s because you\u2019re too drained the next day or flat-out unmotivated to do another grueling workout. \u201cOur brains are wired to avoid pain and seek pleasure,\u201d Ritchey says. \u201cIf your workouts are short and efficient\u2014not exhausting\u2014you\u2019re more likely to show up regularly.\u201d<\/p>\n Related Stories<\/p>\n And, that showing up is important for anyone with fitness goals. \u201cAll meaningful physiological adaptations\u2014whether it\u2019s muscle growth<\/a>, strength, or coordination\u2014require a consistent stimulus,\u201d Ritchey says. That means sticking with your workouts and doing similar exercises each week. \u201cYour body builds neuromuscular strength and connection before it builds muscle,\u201d Ritchey says. \u201cIf your workouts are inconsistent and always different, you skip that first, critical step and therefore never really see the change you\u2019re looking for. <\/p>\n 2. They give you a higher-quality muscle stimulus.<\/p>\n One problem with longer, more intense workouts is that they add a lot of variables to the equation and cloud your judgement of how well you\u2019re working your muscles. \u201cMany times fatigue or exhaustion is confused as an effective stimulus, but just because something burns, makes your heart race, or makes you tired, doesn\u2019t necessarily mean it\u2019s applying the principles of hypertrophy<\/a>,\u201d Ritchey says.<\/p>\n Read More From Ritchey<\/p>\n
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}