Something is always better than nothing! We all can fall into the trap of "I don't have time to exercise," as if we need at least an hour for it to be worthwhile. Short bursts of intense activity increase your metabolism, burn more fat, leave you feeling energized and challenge your body in ways it's not accustomed.
Researchers at Laval University in Quebec wanted to find out which type of exercise program was best for fat loss. Participants were split into two groups. A long duration group cycled uninterrupted for 45 minutes. An interval group cycled in numerous short bouts (lasting from 15 to 90 seconds), resting in between. The long endurance group burned twice as many calories as the interval group. However, for every calorie burned, the interval group lost nine times more fat.
Colorado State University researchers measured how long fat continues to be burned after brief periods of exercise. Participants exercised for two minutes then rested for one. They continued this cycle for 20 minutes. The researchers found that participants continued to burn fat at a high rate 16 hours after the exercise, even while at rest.
If you want to lose fat, exercise in short bursts. By doing this regularly you train your body to build muscle mass and burn fat more effectively.
In the ten minute workout I created (which you can do anywhere!), you'll switch between 10-20 second "work" periods and 10-20 second "rest" periods:
Jumping Jacks - 30; rest 10-20 sec. (after each exercise)
Squats - 12; rest
Pushups - 10; rest
Jog in place (fast) or High Knee lifts (fast) - 30 sec.; rest
Dips - 12; rest
Squats - 12; rest
Burpees - 8; rest
Mountain climbers - 30; rest
Dips - 12; rest
Walking Lunges - 20; rest
Plank - 30 sec; rest
Situps - Crunches: 20 Pike: 20, Full Situps: 20
Start easy and increase gradually. Depending on
your current physical condition, you may want to start with fewer reps and gradually
work your way up to more intensity over time. As you get into better shape, you will increase the intensity in each session. Over time, as the activity gets easier, increase the intensity of the activity, rather than duration.
I recommend you mix in some high intensity exercise days, such as the ten minute workout routine above or cardio interval training, 2-3 times per week, as part of your regular exercise routine.
