Due to its ability to increase blood flow and oxygenation, even as little as four minutes of high-intensity interval training can offer an immediate boost to your system. A few circuits of high-intensity exercise is all it takes to get your body back in line and shake off the stress. brain fog: Research shows that HIIT workouts can improve your cognitive performanceand exercising in the morning in particular can improve your working memory and executive function.
Over time, regular, high-intensity exercise can also help improve the health of your mitochondria (think of them as your cells’ batteries), according to research published in the american journal of physiology. To reap the biggest long-term gains, you should aim to do HIIT workouts four times a week, the study found. Even if you only have a few minutes, research shows that’s enough to not only boost your energy, but your overall fitness, according to research published in the American College of Sports Medicine’s. Health and Fitness Magazine.
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The only catch? To reap the full benefits of a fast circuit, you need to perform each exercise at maximum effort, which means a nine or 10 out of 10. One way to do this is to alternate between intervals of cardio and strength exercises so you can keep your heart rate up. elevated throughout training, says certified trainer kara liottaco-founder of KKSWEAT.
For a four-minute HIIT workout, this could look like two rounds of squats (with or without weights), high knees, push-ups, and mountain climbers performed in that order, with the goal of doing as many reps as possible in 20 seconds, followed by 10 seconds of rest before heading to your next exercise.
“If you consider yourself advanced, dive into light active recovery movements (jumping jacks, squat pulses, planks) instead of rest intervals,” Liotta suggests. “Obviously listen to your body, and you can do this from time to time.” If you have more time, you can increase the number of rounds to make it a longer workout, 30 minutes max. maximum time for HIIT.
These quick 10-minute HIIT workouts for instant energy are a great place to start
This short, high-intensity workout from certified trainer Simone de la Rue is an ideal combination of cardio and strength exercises. It consists of six movements, each done for 10 repetitions, and de la Rue previously said Good + Good that she recommends that beginners do one round, and more advanced people do two or three rounds.
Opt to do this quick outdoor HIIT workout like a trainer ashley-joi, who scheduled this interval training session. It involves everything from bear planks to burpees and is sure to get your blood pumping.
Start with some dynamic stretches
Another thing that can help get blood flowing is stretching, which can improve circulation, according to research published in Sports medicine. It won’t give you the same energy boost as a few rounds of jumping jacks or burpees, but you do need to take the time to stretch first thing in the morning, especially before you work out, says Liotta. “Even in a very fast workout, try starting with a short dynamic bodyweight warm-up,” she says. “This mobilizes your joints and can help you move better and more efficiently.”
Bonus Points: Take It Outside
If you experience chronic sleep problems such as insomniait’s worth taking your morning sweat session outdoors, or at least starting with a warm-up walk in the sun. Exposure to natural light when you wake up, ideally within the first hour when your circadian clock is more sensitive, it can help regulate your production of melatonin—the hormone responsible for telling your body when it’s time to go to bed and when it’s time to wake up.
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