One-minute workouts have been the center of discussion for many years. Some have said that these unique workouts have helped them develop an impressive physique within three to four weeks. According to an old saying, “If something seems too good to be true, chances are that it is.” However, this is not the case when it comes to high-intensity interval training (HIIT).
One-Minute Workouts Known As Burst Training
Hi-intensity interval training is also called “burst training”. It is made of short bursts of exercises that are full of intensity. You only get a short period of time to recover.
In a sense, you are shocking the body. When this happens, you will get a positive response from your muscles.
Burst training is done at 85 to 100 percent of your maximum heart rate. As you can see, it is more demanding than moderate exercise activity.
The latest comprehensive studies compare HIIT workouts to throwback moderate-intensity cardio workouts. These studies show that you are bound to get great health benefits from these exercises. In layman’s terms, there’s no reason why you should skip a workout if you are serious about getting into shape.
The Latest Research on One-Minute Workouts
Researchers at McMaster University were curious. They wanted to know if HIIT (sprint-interval training) could hold its own when compared to moderate-intensity continuous training.
Please keep in mind that moderate-intensity continuous training is recommended in public health guidelines. The researchers were under the impression that the exercises had a big impact on cardiorespiratory fitness and insulin sensitivity.
Results of Research
They conducted their study on a group of men for twelve weeks. Some men did intense exercises three times a week. Some did moderate exercises three times a week, and some did not take part in exercise drills.
When the researchers examined the cardiovascular fitness and blood-sugar control improvements, they discovered that the high-intensity group’s results were similar to the moderate-exercise group that did more exercises. It’s important to note that the high-intensity group’s 10-minute workouts consisted of one minute of high-intensity exercising.
It’s vital to point out that other research suggests that HIIT may not offer neurological benefits like moderate-intensity training. However, more tests and studies must be conducted to draw a solid conclusion.
Three Health Benefits of One-Minute Workouts
1. HIIT workouts slow down the aging process.
Studies show that these special workouts lower expression of certain genes connected to accelerated aging.
2. HIIT does a great job of controlling your hunger hormones.
Researchers at the University of Bath in the United Kingdom found superior hormone balance in people who participated in a HIIT routine.
3. It has been proven that burst training burns off excess fat fast.
Equipment-Free Home Workouts
Who said you need a gym membership to get into shape? One-minute workouts can be done in the privacy of your home. Jogging in place, jumping rope, and doing jumping jacks are three great exercises you can do at home. Work out for 10 to 20 minutes, 3 to 5 times every week.
Doing one-minute workouts at home will exercise 90 to 100 percent of your heart. These exercises will get your heart and lungs in top shape. Please remember to rest for 30 to 60 seconds. Your body will need a short recovery period.
This exercise program is the best way to burn calories and lose weight. Research shows that many people were able to burn six times more fat than people who did long distance cardio exercise.
HIIT Exercise Examples
This cycling interval workout is based on the “Tabata” style of exercise. This unique form of exercise consists of 20 seconds of hard work. After that, you can rest for 10 seconds.
However, this form of exercise is not ideal for physical fitness novices. You can increase the risk of injury while performing exercises at a high-intensity for a long period of time. Fitness novices should concentrate on proper form and correcting muscle imbalances.
Begin by cycling at a comfortable pace for three minutes. This will help your body warm up.
Now it’s time for you to jump into your interval period for the next 10 minutes. This is where you will be cycling at a fast pace for 20 seconds. After 20 seconds, rest for 10 seconds. You can keep up with the time with a timer, or you can count the seconds in your mind. Continue with this interval schedule 10-20 times depending on your ability and comfort level.
Now it’s time for you to cool down with slow cycling for 3 minutes.
Here are some basic exercises you will find in one-minute workouts that you can do anywhere:
1. Jog in Place
Make sure you keep your knees high and keep up a steady pace.
2. Jumping Jacks
Try to do as many jumping jacks as you can within 30 seconds.
3. Jump Rope
You don’t have to be a boxer to jump rope. This old-school exercises still work well. Just give it a shot! 30 seconds as fast as possible then rest 10.
4. Swimming
Swim in short bursts in your pool. Don’t have a pool? Go to the lake, beach, or community pool.
5. Biking
Biking can be done indoors or outdoors. You need a stationary exercise bike if you plan on biking indoors.
6. Jump in Place
Stand in one place with your arms stretched over your head. Jump as fast as you can for 30 to 60 seconds.
One-minute workouts offer many benefits that you cannot afford to ignore. They don’t require you to spend long hours at a gym, and you will see positive results within a short period of time. You should get started today!
A helpful article by WebMD: 5 Ways to Tune Up Your Body in 5 Minutes
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