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The Ultimate Workout for Those Who Say They Don’t Have Time to Exercise!

The Ultimate Workout for Those Who Say They Don’t Have Time to Exercise!

“I want to exercise, I just don’t have enough time.”

How many times have these words come out of your mouth?

If you’re like most of us, you think that staying fit requires hours at the gym, long evenings spent jogging, and lots of fancy equipment.

That’s actually not true.

There are loads of new workouts which are designed specifically for people with very little free time – and HIIT workouts are some of the best.

What are HIIT workouts?

HIIT stands for high-intensity interval training, and is a type of workout that combines short bursts of intense exercise with less intense recovery periods.

It’s ideal for anyone who wants to stay fit without adding another chore to their already busy schedule.

Ready to learn everything you need to know about HIIT workouts, and how to get started?

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Then read on.

What does a HIIT workout involve?

Confused about what you actually do during a HIIT workout?

There are loads of different workouts, suitable for people at different fitness levels.

We’ve given one basic example below, to give you an idea of how HIIT looks in practice.

Beginner HIIT workout

Complete the following exercises for 45-second intervals, with a 15-second rest interval after each.

Repeat for three rounds, resting for one minute between rounds.

1. Pushups.

2. Squats.

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3. High knees running on the spot.

4. Side lunges.

5. Jumping jacks.

See how simple HIIT workouts can be?

You don’t need to learn any complex moves, or splash out on any expensive equipment.

What happens to your body during a HIIT workout?

Curious about exactly what’s going on in your body during high-intensity interval training?

During periods of intense exercise, your body needs more oxygen than usual. This leads to an oxygen shortage, which causes your body to ask for more oxygen during the recovery period. This process is named EPOC– excess post-exercise oxygen consumption. It is the KEY to burn more fat than usual! This keeps your heart rate high and causes you to burn more calories than you would in a regular workout. [1]

What should you focus on during a HIIT workout?

To see maximum benefits from your HIIT workouts, it’s a good idea to define a goal beforehand.

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You might be looking to:

  • Burn fat and lose weight.
  • Increase your endurance.
  • Improve your performance in high-intensity activities.
  • Stay fit and healthy.

Pick a goal beforehand, and look for workouts tailored towards helping you achieve it.

Depending on your goal, you’ll vary the lengths of your work and rest intervals, the intensity of the exercises you choose, and the length of your overall workout.

What do HIIT workouts offer?

HIIT workouts aren’t just convenient – they also have loads of amazing benefits. Check out the list below.

1. Increase your endurance. If you take part in another sport, like running or cycling, there’s a good chance you’ll notice an increase in your endurance after completing HIIT workouts.

2. Keep burning calories after your workout. HIIT workouts send your body into overdrive, which means you keep burning calories even after you’ve stopped exercising. Bonus!

3. Good for your heart. Pushing yourself to exercise until your heart rate increases is good for heart health and promotes healthy circulation.

4. Boost your metabolism. Because HIIT uses more oxygen than regular workouts, it boosts your metabolism – ideal if you’re trying to lose weight.

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5. Easy to stick to. Short, simple workouts are much easier to stick to than complex training plans. It’s much easier to stay motivated when you can workout anywhere, and with HIIT, you can.

Wait…Is there any risk for HIIT workouts?

Like any workout, HIIT does carry some risks. It’s important to choose exercises you can carry out safely, and avoid pushing yourself too hard, too fast.

If in doubt, always ask a professional for advice before attempting a new workout.

Are you ready to try out your first HIIT workout?

One of the best things about HIIT is, you don’t need any equipment to do it and you can customise your moves based on your goals! You don’t necessarily need to stick with the same move because there are so many options for you to choose from.

You can pick your favourite moves that target what you want and switch to the others to keep yourself entertained! The most important thing is you give your full potential during the workout in order to achieve the best performance!

Here we offer you an infographic that shows you how basic HIIT workout can be formed! If you are interested in customising your workout, you can always check this article to help you get started!

So no more excuse to not exercise now! Start now and SWEAT ON!

    Reference

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    Eloise Best

    Eloise is an everyday health expert and runs My Vegan Supermarket, a vegan blog and database of supermarket products.

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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