Where ever you are you can exercise!
20-30 minutes is all you need to get a good workout!
You can even exercise in your garden, home or a hotel room!
No gym No problem.
The solution… HIIT High intensity interval training! The ideal workout for a busy schedule.
HIIT is a series exercises performed at maximum effort (high intensity) followed by short active recovery or rest. The recovery period is short therefore making it hard! This type of training keeps your heart rate high burning more calories in less time. You should be hot, very sweaty and struggling for breath at the end of the intervals and the workout. If you can hold a normal conversation with someone your not working hard enough.
Benefits of HIIT-
HIIT training has been shown to improve:
Aerobic and anaerobic fitness, Blood pressure, Cardiovascular health and fat loss whilst preserving muscle mass.
You can burn more calories in these workouts than doing a steady paced run for an hour. Whats even better you will still be burning calories after and throughout the day! 🙂 🙂
Squeeze in a session during your lunch hour, or when the children are having an afternoon nap. Or get up 30 minutes earlier in the morning, this is my preferred time to do this and it sets me up for the day ahead.
You don’t need any equipment to do this type of training.
Make sure you warm up properly first by jogging on the spot or do some star jumps.
If your a beginner either on a treadmill or on the road do the following:
Run fast for 1 minute
Jog or walk for 1 minute
Repeat for 20 minutes.
Or increase the run to 2 minutes and then your recovery would be a 2 minute jog or walk.
The beauty of HIIT you can perform this in whatever intervals you like as long as you are working to maximum effort. HIIT can also be performed through swimming, cycling and cross training.
One that I like to do when I don’t have time to go to the gym is as follows:
Jumping squats x 20
Burpees x 20
Press ups x 10
Or I skip or run on the spot for 60 seconds
Rest for 20-30 seconds
Repeat either circuit until 20 minutes are up.
Make sure you stretch after!
**(Speak to your doctor before doing this sort of training if you have any injuries or cardiovascular problems. I would also say you should be exercising currently before attempting this type of training.)
Gyms on the road:
If you have time to go to a gym but your away with work and the hotel has no gym.
You can buy PayAsYouGo gym passes! I love them!
I have visited several gyms across the country using these only costing me around £6-£8 for a pass.