Fair
3°CThu :Partly Cloudy. High: 14 Low: 2

Get fit in 7 mins with high-intensity interval training workouts

Get fit in 7 mins with high-intensity interval training workouts

New York: HIIT or high-intensity interval training is one of the biggest buzzwords in fitness right now.A new study has now outlined 12 HIIT exercises that can get you into scientifically proven good shape in as little as seven minutes.

The principle of HIIT is short, intense workouts that can give you maximum benefits but in less time.

“There`s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” study author Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Florida, told The New York Times.

There are 12 exercises listed that should do the trick, with each to be performed for 30 seconds with 10 seconds of transition time between bouts.

Total time for the entire circuit workout is about seven minutes, but it can be repeated two to three times.

The 12 HIIT exercises are:

1. Jumping jacks (total body)

2. Wall sit (lower body)

3. Push-up (upper body)

4. Abdominal crunch (core)

5. Step-up onto chair (total body)

6. Squat (lower body)

7. Triceps dip on chair (upper body)

8. Plank (core)

9. High knees/running in place (total body)

10. Lunge (lower body)

11. Push-up and rotation (upper body)

12. Side plank (core)

According to a 2011 study, just two weeks of high-intensity interval exercise was found to improve aerobic capacity as much as six to eight weeks of endurance training.

The findings have been published in the American College of Sports Medicine`s Health and Fitness Journal.

 

Top Stories

Post retirement, PM to move to bungalow vacated by Sheila Dikshit

Post retirement, PM to move to bungalow vacated by Sheila Dikshit

February-28-2014
New Delhi: A sprawling bungalow on Motilal Nehru Place will be the abode of Prime Minister Manmohan Singh once he retires after
Sukhbir Singh Badal takes jibe at Congress, dubs it as 'politically pauper'

Sukhbir Singh Badal takes jibe at Congress, dubs it as ‘politically pauper’

February-28-2014
Muktsar: Describing Congress as “politically pauper”, Punjab Deputy Chief Minister Sukhbir Singh Badal on Friday alleged that Congress was facing severe political
Train fires: Railways to reply SC on use of sub-standard materials

Train fires: Railways to reply SC on use of sub-standard materials

February-28-2014
New Delhi: The Supreme Court on Friday sought response from the Centre and Railways on the allegation that use of sub-standard materials
Dark matter annihilation may be possible

Dark matter annihilation may be possible

February-28-2014
Washington: Researchers have claimed that gamma-ray photons observed from the center of the Milky Way Galaxy are consistent with the intriguing possibility
INS Sindhuratna fire: Police register accidental death case

INS Sindhuratna fire: Police register accidental death case

February-28-2014
Mumbai: On Thursday, police registered a case of accidental death over the fire incident on board the submarine INS Sindhuratna, in which
Electric bus service debuts in Bangalore

Electric bus service debuts in Bangalore

February-28-2014
Bangalore: State-run Bangalore Metropolitan Transport Corporation (BMTC) Friday began operating an electrically-charged bus service to provide eco-friendly public transport to commuters. Initially,