This Exercise Will Give You the Best Workout in the Shortest Time

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You don’t have to spend hours at the gym. You can get fit in just 10 minutes. No, you don’t need power tools or fancy gym equipment. All you need is space and a solid determination.

Interval training has been shown to help people burn more fat by alternating high intensity exercise with low recovery periods during a short amount of time and increase fitness levels even after 10-20 minutes of training. Simply warm yourself up with walking for a few minutes then proceed to jog for a minute. Repeat this process for 20-30 minutes and you’ve got an example of interval training.

A study found that interval walking benefits Type 2 Diabetes sufferers than walking or jogging in constant speed because their blood sugar level is controlled.

Again, interval training can be tough and intense. You’ll be required to exert more effort for a short period to achieve high, maximum output. This training works because by mixing up your exercise routine in a single period, you will see an improvement in your endurance and speed in just a single session. You will have to push yourself extra to reach your “total maximum capacity” – something that is hard to maintain during longer training. It is advisable to work on your stamina before doing practicing this on your own if you’ve never done intense training.

So for the time-crunched individual, you can try doing this Tabata training.

  • Do a 20-second high knee run (in place)
  • Rest for 10 seconds
  • Do a 20-second Jumping Jack
  • Rest for 10 seconds
  • Repeat four times

Take a one-minute rest.

  • Do push-ups for 20 seconds
  • Rest for 10 seconds
  • Do plie jump squats for 20 seconds. (To do a plie jump squat, stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes. Watch here.)
  • Rest for 10 seconds
  • Repeat four times

Take another one-minute rest.

  • Do a 20-second Donkey Kick
  • Rest f0r 10 seconds
  • Do a 20-second Speed Skater (To do a speed skater, stand with feet hip-width apart, arms by sides. Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms to complete. Watch here.)
  • Rest for 10 seconds.
  • Repeat four times.

Your body might feel moderately sore and it might take time for your body to get fully adapted to interval training. Remember to also add a sound nutritional program to have faster and better results. Once you get the hang of it, you can save up on your gym time and can squeeze the routine before work. Get off that threadmill now. You only need 10 minutes to get fit.

 

 

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