BETWEEN long hours at work and trying to maintain some kind of social life, finding the time to exercise can be tricky.
But just because we’re busy, it doesn’t mean we can’t burn some serious calories.
The secret? High intensity interval training (HIIT), which involves short periods of intense movement followed by short periods of rest.
It’s brief but effective. In fact, when compared to running, cycling and weight training, research published in Sports Medicine found that HIIT burns up to 30 per cent more calories.
And you keep burning these calories well after you’ve completed your workout, according to personal trainer Sarah Campus.
“It’s what’s known as the ‘afterburn’,” the founder of LDN MUMS FITNESS says.
“There has been a lot of research to show that HIIT can increase your metabolic rate – also known as the number of calories you burn just by living.
“HIIT achieves this by boosting the body’s efforts to recover, repair, and return to normal after the intense physical and metabolic demands on the workout.
“This makes it a very efficient method for burning calories and fat, even after the exercise session has ended.”
Thankfully, you don’t have to slog away in the gym for hours to achieve these results.
Sarah has shared a speedy 10-minute home workout that can help you burn around 150 calories.
It consists of 10 moves – and all you need is a set of dumbbells (or two tins of beans) and some space.
“Be sure to warm up and cool down too,” Sarah says.
“Devote a few minutes to warming up, especially if it’s first thing in the morning and you’ve barely moved yet!
“Jog lightly on the spot and practice some dynamic stretches (ones with some movement), such as leg swings.
“When you’re finished, opt for static, or still, stretches.”
Ready to go? Sarah recommends alternating between 40 seconds of work and 20 seconds of rest.
If you’re full of energy, you can double up and make this a 20-minute workout, but if you’re struggling, lessen the work period and increase the rest period.
“Try to push yourself to maintain high intensity throughout the session,” says Sarah.
“By going as hard as you can, you’ll burn more calories and reap the effects of the afterburn.
“Essentially, you should really need the rest between moves; if you can go faster, then do it!”
1. Jump squats
Start with jumping squats[/caption]
Bend down into a squat before exploding upwards[/caption]
Start with your feet just wider than hip-width apart before lowering into a squat.
Push your hips back, bend your knees and keep your back flat.
Quickly explode upwards and jump into the air before landing back softly and going straight back into a squat to repeat the move.
2. Burpees
Next up is burpees[/caption]
Squat down, put your hands on the floor and step or jump back before bring the feet back in and jumping up[/caption]
Squat down and place your hands in front of you on the floor.
Jump or step back into a plank so your hands are under your shoulders and your body is in a straight line down to your toes.
Then, jump or step your feet forward to your hands and jump straight up into the air.
As you land, drop straight back into your next burpee.
3. Mountain climbers
For mountain climbers, concentrate on keeping your body in a straight line[/caption]
Start in a high plank position with your hands on the floor, directly under your shoulders, and your body in a straight line.
Drive your left knee to your right elbow and then step your left foot back before quickly alternating sides and driving your right knee to your left elbow.
Try to move quickly here, alternating between the left and right.
4. Push up shoulder tap
You can do push ups on your toes or knees[/caption]
Then try shoulder taps[/caption]
Get into a high plank position or if you prefer, drop down to your knees to make this a little easier.
Drop into a push up by bending your elbows and lowering your chest down to the floor.
Push up through your hands to straighten your arms and then take your left hand and tap your right shoulder.
Place your left hand down and then take your right hand to your left shoulder.
Return your right hand and then repeat the push up and shoulder taps again.
5. High knees
High knees help to get your heart rate up[/caption]
Now it’s time to really get your heart rate up.
Start jogging on the spot, driving your knees up as high as possible.
Pump your arms at the same time for extra momentum.
6. Mime skipping
You can get the benefits of skipping without the rope[/caption]
You don’t necessarily need a rope to enjoy the benefits of skipping.
Hold your hands out to either side of your body with your elbows in, as if holding a skipping rope.
Then, jump lightly on the balls of your feet, staying quick and controlled.
Flick your wrists up and down, as though you were moving a rope up and over your body.
7. Jumping lunges
Start in a low lunge and jump up to swap which leg is in front[/caption]
Your knee should be near the floor, but not touching[/caption]
Start in a low lunge position with your left leg in front and both knees bent.
Your right knee should be close to the floor behind you, but not touching.
Jump up and switch legs mid air so your right leg is now in front.
Land softly into your lunge and then keep repeating.
8. Plank jack
Start in a high plank position[/caption]
Then jump your feet in and out, a bit like a star jump[/caption]
Start in a high plank position again.
Keeping your arms straight with your shoulders directly above your palms, jump your feet out wide and then back together again.
Keep repeating this, jumping your feet in and out as quickly as possible.
Remember to keep your body in a straight line.
9. Squat and press
Use dumbbells or tins of beans for the squat and press[/caption]
Hold a dumbbell in each hand at shoulder height.
Squat down and then as you come up from your squat, press both dumbbells up overhead.
Lower your dumbbells back to your shoulders and repeat.
10. Dumbbell boxing
End on a high with dumbbell boxing[/caption]
And finally, this one’s a real burner!
Hold a dumbbell in each hand (ideally you’ll use light dumbbells).
Keep your core engaged and throw punches out in front of you, alternating right and left.
The 5 best exercises to lose weight
By Lucy Gornall, personal trainer and health journalist
EXERCISE can be intimidating and hard to devote yourself to, particularly at this time of year, when the rain is as relentless as your craving for carbs.
So how do you find the right workout for you?
As a PT and fitness journalist, I’ve tried everything.
I’ve taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
My top five forms of exercise, especially if you’re trying to lose weight, are:
- Walking
- Running
- Pilates
- High-intensity interval training (HIIT)
- Strength training
