Think you don’t have time to work out? Think again.
Are you struggling to find time to exercise during the busy holiday season? You are not alone. Lack of time to exercise is the #1 reason most people cite for not working out. Unfortunately this time of year, we need exercise more than ever. Not only does exercise help combat excess calories from cookies and eggnog, it has been scientifically proven to improve mood, help us sleep, relieve stress, and give us more energy; all things we need to keep going through this busy season.
Fortunately, science has also proven that you don't need a lot of time to reap all the benefits of exercise. Studies reveal that the intensity of physical activity matters more than the duration of the activity. So if you are struggling to find an hour to go to the gym, now may be the perfect time to try high intensity interval training, otherwise known as HIIT. A HIIT workout can be completed in as little as 10 minutes, and has been proven to provide all the benefits of a 50 minute jog. Even better, HIIT training doesn’t require equipment and can be completed anywhere.
A HIIT workout involves short bursts of intense movement, usually 10- 60 seconds long, followed by a period of recovery. During the high intensity intervals aim to get your heart rate up quickly; on a scale of 1-10 representing effort, you should push yourself to about a 7-9. Exercises, as well as the length of the intervals and recovery periods, can vary widely so you can tailor a HIIT workout to your current fitness level and preferences. HIIT training can be as simple as running up the stairs 12 times in a row as fast as you can, recovering while you walk back down the stairs at a leisurely pace. You can also add intervals to your current exercise routine to make it more efficient. For example, if you take a daily walk, try adding some intervals of speed walking, jogging or running.
Here is a sample 15 minute HIIT workout that you can do anywhere:
Begin with a 2-3 minute warm up of gentle stretches and movements to loosen up your muscles.
Get out your timer and complete 3 rounds of the following intervals:
15 seconds of Jumping Jacks, 15 seconds recovery
15 seconds of Burpees, 15 seconds of recovery
15 seconds of High Knees, 15 seconds of recovery
15 seconds of Speed Skaters, 15 seconds of recovery
Finish by stretching and drinking lots of water.
*Originally published Dec. 1, 2016
Prior to beginning any exercise program, including the activities described in this article, individuals should seek medical evaluation and clearance to engage in activity. Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained.