In the summer the days get longer but your “me” time gets shorter! Busy summer days filled with traveling, vacations, kids out of school, beach days, pool time, work, etc. And typically the first thing that gets cut from your routine is your workout time. But if you have 15 minutes you can still get a killer workout!!
These workouts are know as High-intensity interval training (HIIT). HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but this type of workout is backed with science.
Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your busy summer days, lunch break, or if you want to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
And it gets even better, using the Tabata training method, you can complete an effective HIIT workout in just 4 minutes! Yes, 4 minutes. Tabata workouts consists of 20 seconds of high intensity followed by 10 seconds of rest for a set of 8. For example, try this method doing as many squats as you can for 20 seconds then repeat for a set of 8 trying to do the same amount of repetitions and resting for 10 seconds in between.
Other benefits of HIIT:
-you’ll burn more fat
-you’ll build a healthier heart
-no equipment necessary
-you will lose weight not muscle
-increase your metabolism
-you can do it anywhere
-it is a challenge
This is not a workout you can do while talking, reading, or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers someone experienced with exercising a new challenge and if you are new to exercising you will see quick results. You won’t be easy, you may be fighting for your breath, BUT you won’t be bored and you will love the end result!