Mostly Cloudy
13°CMon :Clear. High: 22 Low: 8

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

Vandana

VLCC Womens Inspiration

September-22-2014
HYDERABAD: With the exquisite look she enhances, she resembles an encapsulation of her own venture. Vandana Luthra, organizer of VLCC, a thinning,
FRANCE-ECONOMY-PURCHASE-GOLD-FEATURE

Gold costs tumble, ‘no convincing reason’ to purchase

September-22-2014
Mutual funds augmented this current year’s longest passageway from bullish gold wagers as drooping costs and speculator surges since June eradicated $US
ls_medium

Two Indians chose MP’s in New Zealand

September-22-2014
Mahesh Bindra and Parmjeet Parmar figured in the rundown of MP’s, the New Zealand Herald reported. Two Indian-root pioneers have made it
rajnit

2G: SC turns down Sinha’s supplication for case release, looks for help of SPP

September-22-2014
New Delhi: The Supreme Court on Monday looked for help of Special Public Prosecutor in 2G case to choose a supplication recorded
Modi-Nepal-Crowds-PTI

Modi’s Muslim comments: First huge step towards winning back trust?

September-22-2014
New Delhi: “Indian Muslims will live for India, they will kick the bucket for India — they won’t need anything terrible for
politics

Fund Minister Arun Jaitley admitted to take healing facility once more

September-22-2014
New Delhi: Finance Minister Arun Jaitley was on Sunday night admitted to a healing facility here for an examination after an operation