HIIT – The Power of Short Bursts: Exercising for Busy People

Cherubino Health Center
CherubHealth.com

Finding time to exercise can be tough, especially with a busy schedule. But did you know that even short bursts of exercise can be just as effective as longer workouts?

This concept, known as High-Intensity Interval Training (HIIT), has been gaining popularity because it offers a way to stay fit without needing hours at the gym. As a matter of fact, benefits can be realized with this method, in as little a minute or two per day.

What is HIIT?

To begin with, High-Intensity Interval Training (HIIT) involves short periods of intense exercise followed by brief rest or lower-intensity periods.¹ Hence, you might do push-ups for 30 seconds (wall or floor), then rest for a minute, and repeat this cycle several times. The whole workout can take as little as a few minutes.

Why Short Bursts Exercises Work

Research shows that HIIT can improve your cardiovascular health, increase muscle strength, and burn calories efficiently.² These short bursts of intense activity push your body to work harder than during steady-state exercise, like jogging at a moderate pace. This means you can achieve similar or even better results in a fraction of the time.³

How to Get Started

You don’t need special equipment to start incorporating short bursts of exercise into your routine in order for HIIT, Short Burst Exercises to work.

Here are a few ideas:

• Arm Circles: Extend your arms out to your sides and make small circles forward for 30 seconds, then switch directions.
• Seated Punches: Sit comfortably and punch the air in front of you as fast as you can for 30 seconds, then rest.
• Bodyweight Exercises: Try wall push-ups, chair/box squats, or seated leg lifts for 20-30 seconds, followed by a short rest.

The Bottom Line

Short bursts of exercise can be a game-changer for busy people. They’re quick, effective, and can fit into any schedule. So next time you think you don’t have time to work out, remember that even a few minutes can make a difference! If you have questions about which exercises to start with, or need guidance, we’re always here to help.

Start small, stay consistent, and enjoy the benefits of a healthier, fitter you.

Cherubino Health Center
CherubHealth.com

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References

1. Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019;11(7):171-188. doi:10.4330/wjc.v11.i7.171
2. Wewege MA, Ahn D, Yu J, Liou K, Keech A. High‐Intensity Interval Training for Patients With Cardiovascular Disease—Is It Safe? A Systematic Review. J Am Heart Assoc. 2018;7(21):e009305. doi:10.1161/JAHA.118.009305
3. Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021;18(13):7201. doi:10.3390/ijerph18137201