You don’t need to exercise for hours in order to get results, especially if you incorporate HIIT (High Intensity Interval Training). Running on the treadmill or the elliptical for an extended period of time won’t give you the same benefits as interval training. That’s because cardio mainly works your heart. The latter requires much more effort as you use several muscle groups at once in addition to raising your heart rate.
Interval training is more effective in building strength and endurance while getting you into shape. Your body gets used to cardio very quickly so it’s important to mix it up. Also working out for a shorter period of time means you can go all out and expend more energy. This helps with an increase in metabolism, fat loss and lean muscle mass. Below are some quick workouts you can do at home:
- Tabata burpees = 4 minutes
- 8 rounds of 20 seconds of work/10 seconds rest
- Don’t be fooled as these 4 minutes will be tough and challenging. Set a pace for the first round and try to maintain that number every round.
- Ascending/Descending ladder 1-2-3-4-5-4-3-2-1
- Broad jumps & Pushups
- Start with 1 broad jump followed by 1 push-up. Then 2,2 in this fashion going up the ladder until you get to 5, then reverse the order.
- 6-minute EMOM (Every minute on the minute)
- 5 squat jumps & 5 wall walkups
- The goal is to be able to complete the movements above within the minute with at least 20 seconds of rest before proceeding to the next round. Adjust the numbers if it’s not feasible for you.
- 10-minute AMRAP (as many rounds as possible)
- 5 Burpees
- 10 Pushups
- 20 Forward lunges
The best thing about these workouts is that you don’t need a gym. If you’re pressed for time, you can easily do these fat burning exercises at home or outdoors. Use what you have. Your body is the most valuable equipment you will own. There is no reason why you can’t make time for your health. Being healthy is a lifestyle. Schedule it in and plan ahead of time.
Incorporating interval training several times a week can get you into shape effectively, build lean muscle mass, help you tone up and burn fat. Skip the long cardio sessions and aim for practical instead if time is of the essence. Either way, you should always spice things up to avoid plateau and continue making progress. All you need is a few minutes.
Everything is possible!
Cindy Lai, NASM- CPT
Cindy Lai Fitness