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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

    Content Writer

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    1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 4 How to Stop Feeling Tired All the Time (And the Real Causes Explained) 5 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

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    Last Updated on October 16, 2018

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

    If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

    One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

    Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

    In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

    Why you can’t sleep through the night

    The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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    Stress

    If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

    Exposure to blue light before sleep time

    We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

    While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

    Eating close to bedtime

    Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

    Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

    Rule of thumb: eat 3-4 hours before bedtime.

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    Medical conditions

    In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

    The vicious sleep cycle

    The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

    Here’s an example of a bad sleep pattern:

    You get a bad night’s sleep
    –> You feel tired and stressful throughout the day.
    –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
    –> You can’t sleep well (again) the next night.

      You can imagine what could happen if this cycle repeats over a longer period of time.

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      How to sleep better (throughout the night)

      To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

      1. Take control over the last 90 minutes of your night

      What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

      Here are a few suggestions:

      • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
      • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
      • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
      • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
      • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

      2. Eat the right nutrients (and avoid the wrong ones)

      What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

      • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
      • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
      • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
      • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

      3. Adjust your sleep temperature

      Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

      Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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      Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

      Sleep better form now on

      Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

      I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

      As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

      Featured photo credit: pixabay via pixabay.com

      Reference

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