De Perfecte Workout Volgens De Wetenschap (in 10 minuten!) 💪

Summary

The University of the Netherlands presents a 10-minute, high-intensity workout designed by researcher and three-time Dutch Olympic weightlifting champion, Mirwais Merab. This scientifically sound routine, suitable for home or gym, includes four exercises: push-ups, dumbbell snatches, goblet squats, and a conditioning activity like cycling or burpees. It emphasizes the importance of proper form, gradual progression, and the fun factor in achieving a fit and functional body, supported by the motivational benefits of group training.

Takeaways

• 🏋️‍♂️ The workout is designed by Mirwais Merab, a sports doctor in training and three-time Dutch Olympic weightlifting champion.
• 🕒 The workout is intended to be completed in just 10 minutes, making it a time-efficient fitness routine.
• 🏃‍♀️ It involves four exercises that are repeated as many times as possible within the 10-minute timeframe.
• 🏋️‍♀️ The exercises include push-ups, dumbbell snatches, goblet squats, and a conditioning activity like cycling or burpees.
• 🔢 The workout requires only a weight or object weighing about five kilos, making it accessible with minimal equipment.
• 💡 The workout is based on scientific principles to maximize the effects of high-intensity training in a short period.
• 🤸‍♂️ Push-ups are included to work on the chest, shoulders, and triceps, and can be modified for different fitness levels.
• 🏋️‍♂️ Dumbbell snatches are a full-body exercise that requires lifting a weight from the ground to above the head in one motion.
• 🧘 Goblet squats target the legs and are performed with a weight held at chest level, emphasizing proper form and balance.
• 🚴‍♀️ The conditioning activity aims to challenge the cardiovascular system and improve fitness through high-intensity intervals.
• 🤝 Training in a group can enhance motivation and make the workout more enjoyable, with the potential for mutual support.

Q & A

What is the main theme of the video script?

The main theme of the video script is a 10-minute high-intensity workout designed by researcher Mirwais Merab from Utrecht University, aimed at achieving fitness in a short amount of time.

Who is Mirwais Merab and what is his background relevant to the workout?

Mirwais Merab is a sports doctor in training and a three-time Dutch Olympic weightlifting champion, which makes him an expert in creating effective and scientifically sound workouts.

What are the four exercises included in the 10-minute workout?

The four exercises are push-ups, dumbbell snatches, goblet squats, and a conditioning activity such as biking, running, or doing burpees.

What is the significance of the dumbbell snatch exercise in the workout?

The dumbbell snatch is a full-body exercise that requires lifting a weight from the ground to above the head in one movement, which helps to build strength and coordination.

What is the purpose of the goblet squat in the workout?

The goblet squat is included to target the leg muscles and improve lower body strength, while also engaging the core for stability during the exercise.

How does the conditioning part of the workout benefit the body?

The conditioning part, such as biking or burpees, challenges the cardiovascular system, lungs, and muscles to continue exerting effort, improving overall fitness and endurance.

What is the recommended weight for the workout if using dumbbells?

The recommended weight for the workout is five kilos, which can be adjusted based on the individual's fitness level.

Why is high intensity important in the workout?

High intensity is important because it provides a sufficient training stimulus to cause adaptations in the body, such as increased strength and endurance, and helps to optimize the body's energy conversion process.

What is the role of a good coach in this workout?

A good coach is important to guide the individual in overloading themselves appropriately, ensuring that they are pushing their limits in a safe and effective manner to avoid injury.

How does training with a partner or in a group affect the workout experience?

Training with a partner or in a group can enhance motivation, make the workout more enjoyable, and provide mutual support, which can improve adherence to the exercise routine.

What are the ingredients for an ideal or perfect workout according to Mirwais Merab?

The ingredients for an ideal workout include the type of movements (pushes, pulls, and squats), the use of external objects or body weight for resistance, and the inclusion of a conditioning element, along with the fun factor to keep the workout enjoyable.

Outlines

00:00

💪 Achieve a Top Fit Body in Just 10 Minutes

This section introduces the concept of achieving top fitness in just 10 minutes of training, presented by Mirwais Merab from Utrecht University. He has devised a quick, effective workout consisting of four exercises that can be done with a five-kilo weight. The emphasis is on high intensity and efficiency, with exercises like push-ups, dumbbell snatches, goblet squats, and bike or burpees. Mirwais, an expert in sports medicine and a Dutch Olympic weightlifting champion, believes this routine can significantly impact fitness with minimal time investment.

05:03

🏋️‍♂️ High-Intensity Workout Routine Explained

The second section elaborates on the workout routine, emphasizing the importance of high-intensity exercises. It highlights how intense training sends signals to the body to improve and adapt, ultimately strengthening muscles. The routine includes push-ups, dumbbell snatches, goblet squats, and conditioning exercises like biking or running. Mirwais stresses the need for gradual and controlled overload to avoid injury and maximize benefits. The section also underscores the importance of guidance from a good coach and the motivation derived from group training.

10:05

🚴‍♀️ The Science Behind High-Intensity Training

This section delves into the biological and physiological effects of high-intensity training. It explains how such exercises challenge the cardiovascular system and muscles, promoting better oxygen and energy management in the body. The importance of pushing personal limits to achieve fitness goals is highlighted, along with the benefits of training with a partner for mutual motivation. The section concludes with a summary of the ideal workout ingredients: varied movements, high intensity, and an enjoyable training experience.

Keywords

💡Top Fit

Top fit refers to being in excellent physical condition. In the video, the concept is introduced as the ultimate goal of the workout program offered by the University of the Netherlands. Achieving top fitness involves regular exercise and adherence to a scientifically designed workout regimen.

💡Lightning-Fast Workout

A lightning-fast workout is a brief but intense exercise session designed to yield significant fitness benefits in a short amount of time. Mirwais Merab, a researcher from Utrecht University, has created a 10-minute workout that embodies this concept, aiming to maximize efficiency and results.

💡High Intensity

High intensity refers to exercises performed at a high level of effort and exertion. In the video, high intensity is emphasized as crucial for achieving fitness improvements. It is characterized by exercises that push the body's limits, such as push-ups and dumbbell snatches, ensuring a significant training stimulus.

💡Push-Ups

Push-ups are a bodyweight exercise that primarily targets the chest, shoulders, and triceps. The video describes how to perform push-ups correctly, including modifications for beginners. They are the first exercise in the 10-minute workout, highlighting their importance in building upper body strength.

💡Dumbbell Snatch

The dumbbell snatch is a weightlifting exercise where a dumbbell is lifted from the ground to above the head in one smooth motion. This exercise is part of the workout routine described in the video, aiming to develop explosive power and overall strength. It requires proper form to avoid injury.

💡Goblet Squats

Goblet squats involve holding a weight at chest level while performing squats. This exercise targets the legs, glutes, and core. In the video, it is one of the four key exercises included in the 10-minute workout, demonstrating its role in developing lower body strength and stability.

💡Conditioning

Conditioning refers to exercises that improve cardiovascular endurance and overall fitness. The video suggests activities like biking, running, or burpees to fulfill this component. Conditioning is crucial for maintaining a high level of fitness and supporting other physical activities.

💡Scientific Workout

A scientific workout is a training routine based on research and scientific principles to maximize effectiveness and safety. Mirwais Merab, the workout's designer, uses his expertise as a sports doctor and weightlifting champion to ensure the exercises are both effective and efficient.

💡Motivation

Motivation is the drive that encourages individuals to continue exercising, even when it becomes challenging. The video highlights the importance of working out with others for mutual support and motivation, making the training experience more enjoyable and sustainable.

💡Recovery

Recovery is the process by which the body repairs and strengthens itself after a workout. The video explains that high-intensity training causes temporary muscle damage, which leads to stronger muscles after recovery. Proper recovery is essential to prevent injuries and ensure continuous improvement.

Highlights

The University of the Netherlands and researcher Mirwais Merab from Utrecht University present a 10-minute workout designed for high efficiency.

Mirwais Merab is a sports doctor in training and a three-time Dutch Olympic weightlifting champion, lending credibility to the workout's design.

The workout is accessible for participation at home or the gym, requiring only a 5-kilo weight.

The workout consists of four exercises repeated as often as possible within 10 minutes.

Push-ups are included as the first exercise, with modifications available for different fitness levels.

Dumbbell snatches are introduced as a full-body exercise involving lifting a weight overhead.

Goblet squats are part of the routine, targeting the legs and core strength.

The workout incorporates a conditioning element, such as biking or burpees, to improve fitness.

High-intensity training is emphasized as a key component for stimulating physical adaptation and growth.

The workout is designed to prepare the body for daily activities like lifting and carrying.

The importance of gradual progression in training to avoid overload and injury is discussed.

The role of a good coach in guiding safe and effective training is highlighted.

The workout aims to optimize cardiovascular and respiratory function during the conditioning phase.

The inclusion of social elements, like training with a friend, can enhance motivation and enjoyment.

The workout targets various muscle groups, including chest, shoulders, triceps, back, biceps, and legs.

The final message emphasizes the scientific basis for the workout's effectiveness in improving fitness in just 10 minutes.

Transcripts

Fit with University of the Netherlands.

A top fit body.

You want that too, don't you?

But where do you start?

Suppose you can become top fit with just 10 minutes of training.

The University of the Netherlands is hitting the gym...

...with researcher Mirwais Merab from Utrecht University.

He puts together this lightning-fast and scientifically sound workout for us and for you.

So please participate!

I have now put together a workout for you...

...where I think you can achieve a lot of effect in very little time.

Mirwais should know.

He is a sports doctor in training and three-time Dutch Olympic weightlifting champion.

This is his ideal workout in 10 minutes.

That's easy to keep up, right?

We challenge you.

You can participate in this workout at home or at the gym.

All you need is a weight or other object weighing five kilos.

The workout consists of four exercises.

and we repeat this set of exercises as often as possible within 10 minutes.

Editors Anouk and Lisa are with you.

Ok, we'll start with the push ups in a moment, so get ready if you want.

Twelve in total or six per person.

Ready?

Then we go into five, four, three, two.

One and go.

You may put your arms around your shoulders.

Yes, and your chest should completely touch the ground.

If a regular push shirt is too difficult, you can also sit on your knees or rest on a bench.

And lower yourself down and push yourself back up.

You just get as deep as you can and then you come up.

Okay

Six done!

Let's move on to the dumbbells snatch.

With one hand, lift the dumbbell your weight from the ground, straight above your head.

You grab the dumbbell with one hand, back upright...

...shoulders just over the dumbbell and pull it above your head in one movement.

Then you put it down, switch hands, do the same.

If this goes very well, you can possibly transfer it in the air.

Both heads of the dumbbells should touch the floor.

Please continue with this exercise calmly.

Mirwais, the perfect workout.

So what does perfect mean?

Of course, I can't determine what is perfect and ideal for everyone...

...but I can tell you what I think the ingredients are...

...for a very good, ideal or perhaps even perfect workout.

So we have type and what exercises we do.

The elements of the movements that return...

such as elements from gymnastics dishes and something conditional.

And finally, very important, the third, high intensity.

Let's continue like this.

First the third exercise, Goblet squats.

With both hands, hold the weight at the top as if it were a cup in front of your chest.

You stand with your feet just a little wider and shoulder width apart.

Chest upright.

You go straight down and straight up.

You come with your hip under your knees and you come straight up.

Sixteen in total.

Or so eight per person

Yes, and change.

Complete your series of Goblet squats in this way with the weight in your hand.

You are now standing with your feet slightly outward.

Just make them a little more straight.

Neat.

Okay, this is going well.

Straight down, straight up, straight down again, straight up.

Perfect.

Keep your chest upright.

Hopefully you haven't lost count like us.

Seven, I hope.

And eight.

Okay, good.

And then we continue with the bike.

At the same time.

Let's go!

The idea of ​​the bike was actually that you do something conditional...

...or something where you improve your fitness by doing that.

For example, you could do Burpees instead.

You jump up and down for a push up and you jump back up again.

But you can also run 200 meters.

A walk around the block, for example.

Even if you don't have a fancy fitness bike, you can participate.

Yes, and turn it on, because we need high intensity.

Look, what is high intensity to me, for example, may not mean anything to someone else.

And for the same money, it may be far too high an intensity for another person.

As in really maximum.

So intensity is very much dependent on the individual.

It's about you as an individual actually pushing your limits in your workout, in my ideal workout.

That you exercise so hard for your goal that you just get there.

Okay, if you've burned ninety calories on your fitness bike or run about 200 meters...

then we're done with the first set of all the exercises.

Are you still participating?

On a roll.

Got ninety again.

Yes, okay.

We start all over again with the push ups.

Then we continue with the push ups.

Mirwais chose these exercises to prepare your body for, yes, your daily life.

Suppose I go shopping, in some cases I have to lift heavy shopping bags.

That's lifting weights, during the day you are constantly working with your own body weight...

walking, sitting, standing.... and you practice controlling that.

Do gymnastic movements such as push-ups, pull-ups and squats.

And finally, every now and then you have to catch the train or tram.

That is of course nice if you can turn it on.

Continue with those push ups.

Come on.

The last.

Yes it will be tough.

Okay.

Okay, back to that Dumbells Snatch.

You can both do the Dumbells Snatch seven times, at the same time.

Let's go!

So that was lifting that weight above your head from the ground.

First one arm, then the other.

Don't rest.

Straight through high intensity, remember?

And this is why.

If we were to walk around the building, nothing in our body would give a signal.

Or your brain or muscles to improve something.

At the moment, we are at higher intensity.

We would do that if we pushed our limits.

Do we send a signal to our body to our brain that we would like to have more...

...and our body is very flexible in this and it will adapt accordingly.

The moment you train, you actually cause yourself to temporarily cause minor damage at muscle level...

...which your muscle can suffer.

And the idea is that by recovering from this you can ultimately create stronger or sometimes even more muscles.

We go back to the Goblet Squats with the weight in front of your chest through the knees...

...and you may indeed get a bit of muscle pain.

It is important that you do this in a way that builds it up.

If you do that too much, too hard or too fast at once...

...then you overload and then you can imagine that the damage can be too great or sometimes last too long...

... In a very unpleasant case it can even lead to an injury.

And that would be a shame.

It is therefore important to be guided by a good coach.

So that if you train, you actually overload yourself.

That you overload yourself just a little bit.

Do it in small and good steps.

To ultimately become stronger, fitter and faster.

We are now back on our bikes.

Or are you running or doing burpees.

Are you still holding on?

In any case, our editors are starting to have a hard time.

Okay, 4.5 more minutes.

Come on, let's go!

Come on, move!

You can do it, you'll be rid of me in another 4 minutes.

4 minutes in which you also learn some science.

Mirwais.

What does this do to our body?

And during the conditioning part you actually challenge your cardiovascular system and your lungs...

...and your muscles to continue to exert effort.

And you notice the longer you do it, the more tired you become...

...and at a certain point you almost can't do it anymore.

Your heart has to pump a lot of volume to ultimately move the oxygen to your muscle...

...in the muscle, the oxygen is actually converted into energy through a very complex process and that is excreted again.

And you exhale that in the form of carbon dioxide.

That is very short-sighted.

What happens on a biological and physiological level.

When you practice your fitness, you try to optimize that process.

Done with the bike?

Again from the beginning, push-ups.

And on, come on!

Don't rest.

Come on!

Mirwais explains which muscles you train.

Then you regularly see that with a push movement.

That the chest, shoulder and triceps are addressed.

With a pull movement, more the back and in some cases the biceps.

And with the squats of course the legs.

Maybe you are doing this workout with a friend.

At least our editors are together. And that's not easy.

I think and we know that if you play sports together, you can motivate each other.

So if you are having a hard time, someone else can help you.

And vice versa, for the same thing it will of course be the other way around next time.

And you don't have to stress as much about your self-discipline...

you can be encouraged and carried by the group a little more.

And people generally find training in a group much more fun.

So that fun factor is also very important...

...and this way you get more satisfaction and pleasure from your training.

That motivation is desperately needed in the gym.

Okay, let's go!

We continue with the Dumbell Snatches.

Neatly lift the weight above your head.

2 and a half minutes.

Here we go.

Come on!

In a moment you can rest, don't pick up first.

above your head in one go, come on.

Editor Anouk, he is really through it already.

And that with only 2 and a half minutes to go.

And Lisa, she just continues with her exercises.

On a roll!

And you at home? Also hold on a little longer.

Come on!

2 more minutes!

in one movement, without pausing.

Perfect.

Okay, now you have to cheer on your buddy, get your buddy back in the ring.

Just move slowly.

Fortunately, Lisa and Mirwais bring Anouk back in.

Just a little while longer

You can do it!

Come on, so we don't do 7, but then you do 3.

Come on.

Replays again.

One

You have to encourage your buddy.

Mirwais had Lisa and Anouk divide the exercises during the workout.

And to make it feasible for both...

...Lisa does a few extra exercises.

Hips below knees, stand up all the way.

Here we go.

14 Goblet Squats left.

That's better.

Knees out.

Okay done, rest for you.

Last minute.

Hang on a little longer.

And then Mirwais? Are we really fitter?

We know from science that high-intensity training...

Both short- and long-term power can improve your fitness.

That's great!

What we also know is that high intensity is necessary to achieve a training stimulus...

...adequate enough to make you grow.

Okay, almost done, now what?

I think you did a really good workout.

So once again the ingredients for a good or ideal workout are...

...among other things: the type of movements you do.

So pushes, pulls and squats

What kind of movements they are, with an external object check weight lifting...

...your own body checks gymnastics and something conditional.

And finally the fun factor, I think you secretly really enjoyed it.

You provoked each other a bit...

...but you certainly helped each other as well.

Those are my 3 ingredients for an ideal or even perfect workout.

Hang in there, you can do it!

10 seconds!

Goes well.

One and done, well done.

You are now really fitter than 10 minutes ago, according to science.

Well welcome back to the gym.

And do you want to become even fitter? You can just keep replaying this episode.

We also have a version without all the science...

...where we talk you through the exercises step by step.

All information about the workout can also be found in the description.

On a roll!