I was pleased to contribute to this month’s edition of Men’s Health Thailand with a health and fitness Q&A. Regular readers of my site will know that I don’t often subscribe to many of the ideas pushed by the mainstream media, but I see this as a great opportunity to get out some positive messages in a respected magazine to a wide audience

Men’s Health Thailand is all in Thai, so here’s the original Q&A in English:

I travel frequently for work and although I want to stay fit and strong, I don’t have time to train. What would you suggest?

It’s a common misconception that you need to spend hours slaving away in the gym to get results. Some of my most effective workouts are 20 minutes long and I rarely train for more than 45 minutes.  However, the key to effective short workouts is intensity. No more lazing around chatting to your friends or checking your phone – you must give it everything you have for the short time you’re there.

I would first recommend 30 seconds of an exercise you can hit at ‘sprinting’ pace such as rowing, running on the spot, mountain climbers or fast press ups, then rest for 30 seconds. Repeat 10-15 times at an intensity that pushes you hard. Over time, adjust the intensity and the work to rest ratio, and slowly build up to 20-30 minutes.

This type of training will leave you feeling energized and gets solid results. If you cannot carve out 10-20 minutes from your schedule I would suggest prioritizing your health over less important things that are taking up your time and perhaps look at your time management.

For those that spend more time in Bangkok, group classes can provide a great way to hit your goals with a group of like-minded people.