Partly Cloudy/Windy
17°CSun :Sunny. High: 19 Low: 4

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

bjp-lost-17-seats-in-haryana-by-a-narrow-margin

BJP lost 17 seats in Haryana by a thin edge

October-22-2014
NEW DELHI: The BJP’s triumph in Haryana can’t simply be surveyed through the quantity of seats the gathering won additionally by the
44895643.cms

Sunny Leone’s Special Birthday surprise For Husband Daniel Weber

October-21-2014
Sunny Leone had masterminded an unique birthday festival for her spouse Daniel Weber in Thailand. A couple of days prior, Daniel had
IndiaTv1611f0_cfc

ISL mentors among a few peering toward India work

October-21-2014
PANAJI: There is life past the commotion and fervor of the Indian Super group, particularly for the mentors on obligation. Most mentors
06-rupee6

Rupee picks up 8 paise against dollar in early trade

October-21-2014
MUMBAI: Extending its climbing streak for the third straight day, the rupee increased in value by 8 paise to 61.28 against the
IndiaTv568462_akhilesh

Akhilesh Yadav the CM of UP gets feel of power crisis

October-21-2014
Lucknow: Uttar Pradesh Chief Minister Akhilesh Yadav and his bureau got a direct knowledge of the dismal force situation in the state
BJP flag

Maharashtra: Congress hits once more at NCP, says will never help Shiv Sena

October-21-2014
New Delhi: Senior Congress pioneer Ajay Maken hit over at National Congress Party boss Sharad Pawar by saying that the gathering will