Not enough time in the day to exercise? It doesn’t take long grueling hours at the gym. It doesn’t even require a drive to the gym, which is even more of a time saver! I don’t know about you, but the way the world is today, I don’t want to step foot in that germ-infested gym environment.
High-Intensity Interval Training Is the Secret to Effective Short Workouts
According to Dr. Wayne Scott Anderson, one of the nation’s foremost physicians in nutritional intervention and lifestyle management, this can be achieved at home without any equipment, you just need some room to move around. The secret to making this happen is high-intensity interval training, also known as HIIT. When Covid started, and I was forced to stay at home, I discovered this method of exercise and was amazed at the results.
What is High-Intensity Interval Training?
High-intensity interval training, or HIIT, involves short bursts of intense exercise alternated with low-intensity recovery periods. Despite how short the workout is, HIIT produces health benefits similar to twice as much moderate-intensity exercise. Researchers found that HIIT burned 25-30% more calories than other forms of exercise.
What Are the Benefits of Adding HIIT Workouts?
HIIT increases your metabolic rate and burns more calories for up to 2 hours after exercise! All this while shifting towards using fat for energy rather than carbs. Perfect for you Keto and Paleo fans out there! Less time AND weight loss, WIN-WIN!
According to this article, HIIT also releases endorphins in the brain — ScienceDaily. The endorphin release in the brain depends on the intensity of the exercise. This release is an important mechanism that supports motivation and maintenance of regular exercise. HIIT exercise is more likely to become a habit because of this.
Another great benefit to this way of working out is it can be applied to your favorite workout. If you like to run, sprint for 1 minute and walk for 30 seconds. If you like to use the stationary bike, pedal with all your might for 1 minute and pedal slowly for 30 seconds. Doing this increases your heart rate for a much greater benefit than the same amount of time spent jogging or moderately pedaling. My favorite method of doing this involves a full-body approach.
I have had my own struggles with stress and weight gain. I discovered the HIIT workout toward the end of my weight loss journey and it helped me lose that last bit of stubborn weight. I have kept it off for 2 years now, despite my busy lifestyle. For me, working out in the morning sets the tone for my day. I treat myself with the gift of health first thing in the morning when I am fresh. It gives me energy throughout my day by setting up momentum.
How To Get Started With HIIT
As a health coach with https://www.embracingchange.pro, I would like to share my approach. It works well for me, and it can be tailored to suit anyone’s needs.
First, download an interval timer app such as my favorite one here: https://apps.apple.com/us/app/interval-timer-seconds/id475816966
There are many apps and tracking watches that do similar things, but I like this one because you enter in the different exercises and times you want, then it walks you through an entire workout without having to look at it.
Now begin your 20-minute exercise program. As recommended by Dr. Wayne Scott Anderson, in his book Dr. A’s Habits of Health, my workout consists of:
- Butt Kicks– 45 seconds
- Rest- 15 seconds
- Jump Squats– 45 seconds
- Rest- 15 seconds
- Burpees– 45 seconds
- Rest-15 seconds
- Mountain Climbers– 45 seconds
- Rest- 15 seconds
- Alternating Side Lunges– 45 seconds
- Rest- 15 seconds
- Jumping lunges– 45 seconds
- Rest- 60 seconds
REPEAT the circuit twice
This takes 17 minutes, then wrap up with various abdominal exercises to finish the 20-minute workout.
There’s No Better Time To Start Than Today!
The first time I did this, I was quite winded and had to slow down. As it got easier, I picked up the pace. When the workout became less challenging, I added hand weights. I turned the first 2 and last 2 exercises into compound exercises and work out my biceps and triceps at the same time. BOOM! full body workout in 20 minutes! These specific exercises can be switched out to your personal abilities or preferences, just try to keep the different parts of your body in mind.
As busy moms, wives, and career women, our time is very valuable, but so is our health! We can’t be our best if we aren’t feeling our best. Our fast-paced culture consists of fast food, 60 hour work weeks, high stress, and instant gratification.
According to the CDC, the adult obesity rate in the United States in the year 2000 was 42.4% and is responsible for the leading causes of preventable, premature death. The KEY word in that for me is PREVENTABLE!
It is up to us to be the role models in a new health revolution. HIIT workouts are my biohack for exercise. Who doesn’t want the biggest bang for their buck? It can easily become part of a healthy lifestyle. Incorporate that with a healthy sleep routine, consuming half your weight in ounces of water per day, and cutting processed sugar from your diet. You will be amazed at how good you feel! It’s easy to forget what healthy feels like, but once you get a taste, you don’t want to go back. So push that coffee table aside, blast your favorite tunes, and get your fix!
Dr. Robin Davies DMD is a co-author of The Chronicles of Women in White Coats 4. She also practices general family dentistry in Newbury, Massachusetts at her practice Parker River Dental. She’s a health and life coach, which she pursued to help her patients find a path to health and wellness since the pandemic hit. She is co-founder of Embracing Change-Lasting Health Change, which focuses on weight loss and stress management. Dr. Davies is the mother of two sons and has a love for horses and the outdoors.
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