Some people claim that they don’t have enough time in the day to squeeze in a workout. Those people have obviously never heard of high intensity interval training (H.I.I.T.) because these short workouts can have you sweating bullets within ten minutes. This type of exercise has science-backed proof and you don’t have to dedicate hours out of your week to experience the benefits.
H.I.I.T. 101
This training alternates between short bursts of strenuous exercise and low-intensity recovery periods. Essentially, you are packing the benefits of a 30-minute jog into a few minutes. H.I.I.T. can save you from spending hours in the gym, which is beneficial for those who don’t have a lot of time. The best part is that H.I.I.T. can be applied to any activity you enjoy, including swimming, running, biking, jumping rope, walking, skipping, or climbing. Be prepared to push you body to the limit, though!
Many people turn to H.I.I.T. because they can burn a lot more calories in a shorter amount of time. In fact, studies show that people who did H.I.I.T. burned 25-30% more calories than other forms of exercise. Additionally, your metabolic rate is higher for a longer period of time after you complete the workout. This can shift the body’s attention to using fat for energy, as opposed to carbs and sugar.
Obviously, H.I.I.T. isn’t a walk in the park, but it isn’t a go-until-you’re-dead type of exercise, either. Essentially, you shouldn’t be able to be a Chatty Kathy during your high-intensity workout. You are doing it right if you can only utter a few words at a time.
If you Have 10 Minutes…
If you like to run, swim, row, or bike in small doses, then this is the workout for you. You’ll experience a total of one minute of intense exercise over a ten-minute period. A study found that people who did this ten-minute workout three times a week improved endurance by 12%. To do the workout:
- Warm up for 2 minutes.
- Pedal, run, or swim all-out for 20 seconds
- Pedal, run, or swim slowly for 2 minutes
- Pedal, run, or swim all-out for 20 seconds
- Pedal, run, or swim slowly for 2 minutes
- Pedal, run, or swim all-out for 20 seconds
- Cool down for 3 minutes.
- Do this three times a week (a total of 30 minutes of exercise)
If You Have 7 Minutes…
This workout uses your body weight, a wall, and a chair…that’s it. You’ll be breathless, not winded, after this regimen. Perform each exercise for 30 seconds, resting for only 10 seconds between each one. To do the workout:
- Jumping jacks for 30 seconds
- Wall sit for 30 seconds
- Push-ups for 30 seconds
- Abdominal crunches for 30 seconds
- Step-ups onto the chair for 30 seconds
- Squats for 30 seconds
- Triceps dip on the chair for 30 seconds
- Plank for 30 seconds
- High knees for 30 seconds
- Alternating lunges for 30 seconds
- Push-ups with rotation for 30 seconds
- Side plank, each side for 30 seconds
Whatever H.I.I.T. workout you decide to do, you’ll always have time to fit it into your busy day. Remember to keep it interesting in order to look forward to your workout. Change up the music, location, and exercises so that you aren’t always doing the same things. The body can become used to complacency, meaning you won’t necessarily experience the same results every time if you do the same workout. Try to do an H.I.I.T. workout three times a week for at least ten minutes each time to get the best results. Have fun!
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
