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How a Few Minutes of Exercise Can Get You in Shape

November 16, 2016
Plain English Version

There is a name for a new way to exercise. It is high-intensity interval training, (H.I.I.T.).

The idea behind H.I.I.T. is that bursts of intense exercise can have a big impact on the body. It may sound too good to be true. When you learn how to do it, you can save you hours at the gym.

10-minute-workout-cover-blog480You can do H.I.I.T. during any aerobic activity. That is, while you run, bike, climb, swim, jump rope,row or even hop or skip.

Warning: H.I.I.T. takes a short time, but it pushes your body near its limits. At the end, you should be breathless, not winded.

There are workouts for ten, seven, and four minutes.

If you like to run, bike, row or swim — even just a little bit — this workout is a great option for you.

 

This is the ten-minute workout:

  1. Warm up for 2 minutes.
  2. Pedal, run or swim all-out for 20 seconds.
  3. Pedal, run or swim slow and easy for 2 minutes.
  4. Pedal, run or swim all-out for 20 seconds.
  5. Pedal, run or swim slow and easy for 2 minutes.
  6. Pedal, run or swim all-out for 20 seconds.
  7. Cool down for 3 minutes.

 Do this workout three times a week, for a total of 30 minutes of weekly exercise.

 The big thing is to make workouts a habit. Three times a week is doable. But it may take some work.

 First, choose a place to do your workout. Put your sneakers, towels, chair, whatever else you need in place. Make a time for the routine. Before a shower is a good choice. Or get up five minutes earlier. Or do your workout during lunch hour.

Ideas on other workout routines are in forthcoming articles. There are workouts for ten, seven, and four minutes. There is even a one-minute workout.

Source: The New York Times

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