How busy do you think you really are? Well we have a workout that even the busiest person can handle. You will have the health benefits of exercise without the time commitment and all of this is backed by science. We are talking about high-intensity interval training (H.I.I.T.) that will have your heart pumping, sweating and looking great before long.
What Is H.I.I.T.?
H.I.I.T refers to high-intensity interval training and the idea is that if you do short bursts of tough exercise it can have a big impact on your body. Adopting this exercise technique will save you hours in the gym and best of all it can be applied to running, biking, stair climbing, swimming, jumping rope, rowing, and more.
If you’re the type of person that does moderate exercise like a bike ride or a 20-minute run then H.I.I.T. is for you.
Alright you might be asking yourself, how intense are we talking about? High-intensity exercise is obviously not a casual stroll down the street, but it’s not a run-till-your-lungs-pop explosion, either. Think breathless, not winded. Heart-pounding, not exploding. Legs pumping, but not uncontrolled.
You don’t need any fancy heart rate monitors to do these workouts. Use cues from your body as a guide. In the middle of a high-intensity workout you should be able to say single words, but not complete whole sentences. So, if you can keep chatting to your workout partner during this workout, pump it up a few notches.
Do you have 10 Minutes?
Who doesn’t like running, biking, rowing, or swimming in small doses? You probably raised your hand or you probably said I don’t workout at all. What’s great about this option is that it if you took a 10-minute workout, you’d be only doing the intense part for 60 seconds.
In one study, overweight, sedentary volunteers completed this 10-minute workout three times a week — for a total of 30 minutes of exercise weekly. After six weeks, the volunteers had improved their endurance by 12 percent.
STEP 1 Warm up for 2 minutes.
Step 2 Pedal, run or swim all-out for 20 seconds.
Step 3 Pedal, run or swim slow and easy for 2 minutes.
Step 4 Pedal, run or swim all-out for 20 seconds.
Step 5 Pedal, run or swim slow and easy for 2 minutes.
Step 6 Pedal, run or swim all-out for 20 seconds.
Step 7 Cool down for 3 minutes.
Do this three times a week, for a total of 30 minutes of weekly exercise.
You might be saying to yourself, ok that sounds good but I don’t have 10 minutes, I’m a busy person! To that we say…
Got 7 Minutes?
Have more time for H.I.I.T? Watch this 17 minute video
This one isn’t really short but its great to really get faster results
This post is also available in: Spanish