There are many people out there interested in fitness, but they fear the time they will have to sacrifice, and then give up. They have probably never given it a thought that they can spare only a few minutes daily to make their dreams of being healthy come true. High intensive interval training (HIIT) is the secret here; it helps to push the muscles to its limits in a few minutes. Studies have shown that HIIT training may improve aerobic fitness up to 10 times as much as moderate endurance training, depending on the changes in cellular markers.
Unlike what some people think, HIIT is not a new exercise, but an old one that has been really researched lately and researchers have found loads of benefits that shouldn’t be missed. The forms of HIIT depends on the intensity and duration of your goals and efforts.
There are different forms of HIIT exercises, and the time range varies. Below are 4 HIIT exercises you can engage in for 10 minutes.
1. Jab, cross, front
To do this, stand with your right foot in front of the left, with your hips facing your left side, and your arms in the boxing position. Punch or jab forward with your right arm and throw a cross punch with the other arm while your body rotates and your left arm crossing to the right. Let your back heel pick up the floor gently and keep your body-weight over your right foot. Now, bring together your arms into the body and shift your weight back to the original position, facing front. Repeat the process on the left side.
2. Jumping jacks
Stand upright, with your feet together and hands by your side. Jump your feet out to the side in one motion and raise your arms above your head, then immediately reverse the motion by jumping back to the starting position.Keep repeating as fast as you can.
3. Sumo squats
Stand upright, and set your feet a bit more than hip-width apart, with your toes pointing at 45-degree angle. Keep your weight in your heels; maintain a flat back and an upright chest, then lower yourself so taht your thighs are parallel to the floor. At this stage, engage your glutes and quads and push back to the starting position. Repeat the process.
HIIT benefits the health in so many ways, as it helps to build a healthier heart, burn more fat, maintain your muscle while you lose weight, and boost your metabolism. The interesting part of this is that you can do it anywhere and it won’t take you hours, so you can definitely fix it into your busy schedule.
image courtesy of: paolodafloresta.wordpress.com, shape.com, livestrong.com, leanwife.com.