Physical Health

HIIT your exercise goals with these science backed-up workouts

By Sep 30, 2019 Oct 4th, 2019 No Comments

Hiit your excercise goalsSeriously now, who’s got the time to idle around working out, especially if you know you can slash your workout time by up to 35 minutes? No kidding, with science-backed high-intensity interval training (HIIT) workouts, you can reap the benefits of a 45-minute gym workout in as little as 10 minutes! So if you are into physical health, want to look good for the warmer months and save time, this is for you.

Are you for real?

Sure thing.

In as much as HIIT – also referred to as high-intensity intermittent exercise (HIIE) or sprint interval training (SIT) – sounds too good to be true; there’s no social media hyped-up sensationalism here.

It is also not a new concept. Even back in 2008, the Journal of Physiology published a study showing the benefits of such exercises.

The trick is to perform four to six 30-second workouts but go all out, pushing your body to the max when doing them – then rest for about 30 seconds in between the workouts. Even just doing this three days a week can show similar muscular and fat burning perks as peeps who cycle at a sturdy, regular pace for 40-60 minutes, five days a week.

Surely there’s a downside, right?

You bet!

Even though it takes less time, it is gruelling, strenuous and painful, to say the least. HIIT health and fitness training only works when you push yourself to the max. It is like a crash diet (that’s scientifically backed up), it can be a bit traumatic and needs maximum effort and commitment to work. If you prefer a chilled jog, brisk walks, swimming or have other physical activities as part of your lifestyle that you really enjoy and do; then maybe this workout routine is not your cup of tea.

On the bright side, there’s a lot of high-intensity workout options, from skipping rope to sprinting and even lifting weights. So, while it is hectic, it is not dull. If you have any health issues, such as chest pains, heart complications, or are not sure, please consult your medical doctor first to get the all-clear signal before engaging in the ultimate cardio exercise.

Let’s get started!

Just in case you’re wondering how on earth 10 minutes can replace a 45-minute gym workout, here’s how.

  • Begin with a 2-minute warm-up (easy does it, no intense pace, yet)
  • Sprint for 20 seconds (go all-out)
  • Rest for 2-minutes by jogging at a leisurely pace
  • Sprint for 20 seconds (go all-out)
  • Rest for 2-minutes by jogging at a comfortable pace
  • Sprint for 20 seconds (go all-out)
  • Wrap up with a 3-minute cool-down workout at a relaxed pace

That’s it. Voila!

There’s no complicated workout plan. It is simple and quick. It also helps that there are no crazy workout tools needed to reap the benefits. You can switch things up a bit and skip instead of sprinting, or some other high-intensity exercise.

Remember that beating exam stress is not just a matter of improving your mental health; exercise can also contribute to your overall wellbeing. HIIT is downright straightforward and eliminates excuses for not prioritising your health. Stay hydrated and add quick, balanced meals for maximum results. What more can we say… There’s no stopping you now.

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