More stories

  • in

    Feel Strong And Powerful With This Explosive 15-Minute Workout

    By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
    If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
    This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
    Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
    [embedded content]
    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
    1. Step and Extend
    Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
    2. Donkey Kick
    Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
    3. Calf Raise
    Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
    4. Quarter-turn Squat Jump
    With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

    Wanita Nicol

    Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

  • in

    Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
    The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
    Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
    Vertical Jumps
    Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
    Long Jumps
    Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
    Lateral Obstacle Jumps
    Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

  • in

    Exactly How To Train Like Kim Engelbrecht

    By Ondela Mlandu

    Kim Engelbrecht is loved and known by many around the world for her impeccable acting. Kim has recently returned from the International Emmy Awards in Los Angeles and she’s also our Women’s Health January/February cover star. Writer Ondela Mlandu stepped into Kim’s prolific shoes to find out how the actress stays fit and healthy.

    Kim made waves in the acting and entertainment industry as early as the age of 12. Her career has led her down several paths such as television presenting days on the teen show Craz-e, youth series, Take 5 on SABC, to her acting role as Lolly De Klerk on the popular soapie Isidingo, to television series such as Reyka and Raised by Wolves.

    Kim Engelbrecht’s Metcon workouts explained

    When it comes to exercising, Kim works out with her trainer Bjorn Bergins from The HIIT Club twice a week. The pair have built a good training relationship over the years. Kim’s training routine includes Metcon/HIIT training twice a week, together with Reformer Pilates.

    Metabolic conditioning or Metcon for short is a combination of strength training and cardio exercises, to increase ones overall fitness levels.  You can adapt almost any exercise to fit a metabolic exercise program, including weight training, resistance training, cardio exercises, compound movements, and even bodyweight exercises.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

    Train like a pro… at home

    Here’s how you can train like Kim…

    1. Full Dynamic Stretch Routine

    The warm-up routine that Bjorn designed for the morning was called the ‘dynamic’ stretch and it included. Try it for yourself:

    a) Warming up the tendons/ligaments in the joints

    b) Lengthening and activating the muscles

    c) Stimulating the blood flow and energy

    d) Connecting the breathing to the movements (mind/body connection).

    Kim Engelbrecht with her trainer, Bjon Bergins

    The movements particularly go through all the planes of movement (up/down, sideways and rotations). Bjorn sees breathing and movement as the foundation of each session.

    “Not only does this prepare the body for action and more importantly, it also gives you an opportunity to get your mindset ready. This is the way to avoid any injuries during workouts and also to speed up recovery time,” he says.

    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

    2. Activation/ Mobility Warm-up

    We then moved into the activation/mobility warm-up part. The warm-up was a ball game that can be done in pairs. You will need a tennis ball and four cones. You will be required to sprint to the cones to leave a ball, whilst the next person removes the ball to place on another cone. This warm-up is the ultimate test of endurance.

    3. Metcon Workout

    The workout started with a 10-meter sprint with sets of the below exercises in between.

    After each workout, you must sprint 10 meters further than you did before e.g. 10 meters, 20 meters, 30 meters and eventually the 40 meters sprint.

    The exercises in between were as follows:

    Full-Body Metcon

    Jumping jacks/plyo jacks (A plyo jack is done by jumping up, opening your arms and legs mid-air into an “X” shape.)

    Commando roll press ups

    Dumbbell squat and press

    Ab twists

    Abdominal Metcon

    This ab workout consists of sets of 10, 20, 30 and 40 exercises, as each set was increased by 10 reps.

    Leg raises

    Super crunches

    Side slides

    Bicycle kicks

    To end the workout, do a cool-down and stretch to recover.

    Kim Engelbrecht’s intentional fasting

    The beauty of fasting is that Kim has adapted it to suit her lifestyle.

    “I usually do a fasted workout and break my fast after training at lunch time. I fast 16:8 – 11 am-7 pm. or 12 pm – 8 pm, although I never really eat after 8 pm,” she says. Kim says one of the benefits of fasting for her, is that once in the fasting phase it allows her to increase her water intake. “I always have to remind myself to drink more water. I drink water and herbal tea (calorie free) and coffee,”
    Kim Engelbrecht

    Fasting makes Kim more aware of how much protein she consumes. “I have started including protein shakes to increase my protein intake. Fasting allows me to turn meal times into an event because I just look forward to meals more now. I set my table because I’ve been waiting 16 hours for a meal and I am definitely going to enjoy it,” she says.

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”

    Kim never feels the pressure to look a certain way, however, she does advocate for women to feel comfortable in their own skin. “Fitness is a lifelong journey, and you should enjoy the process and experiment as much as you can. A big secret to a healthy lifestyle is that you can always get back on track,” she says. More

  • in

    Sculpt Your Body With This 15-Minute HIIT Workout

    Equipment sponsored by REBEL Elite Fitness
    The way mixed-martial-arts athletes train is extremely effective for the average person looking to slim down or shape up, says Mike Dolce, a former UFC fighter and longtime coach to top fighters. Dolce’s strategy combines functional strength training and high-intensity interval training (HIIT), which builds endurance and strength.
    For each exercise in this 15-minute HIIT workout, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest for 30 seconds and repeat for a total of five rounds.
    You’ll need: A set of dumbbells
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    15-Minute HIIT Workout
    Watch one of our WH staffers perform the moves:[embedded content]
    1. Push-Up-Position Alternating Raise
    Start in push-up position, legs extended and feet more than shoulder-width apart. Brace your core, then raise an arm in front of you to shoulder height, keeping your hips parallel to the floor. Slowly lower, then repeat on the other side. That’s one rep.
    Tip: Make it harder by using a set of dumbbells or adding a push-up before each rep.
    2. Drop Lunge
    Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart. Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel. Press through your right foot to stand, then repeat on the other side. That’s one rep.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    3. Knee Strike With Side Kick
    Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee towards your chest as you rise onto the ball of your left foot. Lower your knee and drive your foot to the right, extending into a side kick. Return to start; repeat on the other side. That’s one rep.
    4. Tuck Jump
    Position your feet slightly more than shoulder-width apart and bend your knees. In one explosive movement, jump as high as you can and bend your knees towards your chest. Land softly and pause to reset your stance. That’s one rep.
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt More

  • in

    The 7-Minute Fat-Blasting Workout That’ll Tone All Over

    Toning every bit of your body in less than 10 minutes sounds like something you can only achieve with the help of Photoshop, right? Wrong! Turns out you can burn serious kilojoules and work every muscle from head to toe with this fat-blasting 7-minute workout circuit from certified trainer Craig Ballantyne.
    Use this total-body session to boost your metabolism and fat loss.
    Start with a three-minute warm-up of bodyweight squats, pushups, and jumping jacks (do each for 30 seconds, and repeat twice).
    Then complete the following exercises in order, performing as many reps as you can in the prescribed time frame. You’ll finish in seven minutes flat. Have more time? Repeat it up to four times for an ultimate 30-minute workout. Get ready to sweat!
    7-Minute Workout Move 1: Jump Rope

    Grab the handles of a jump rope with each hand and jump rope for 30 seconds; rest for 30 seconds then continue to the next exercise.
    READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
    Move 2: Close-Stance Bodyweight Squats
    Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That’s one rep.Do as many as you can in 50 seconds; rest for 10 seconds, then continue to the next exercise.
    READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?
    Move 3: Bodyweight Row
    Grab a bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders. Initiate the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar. Pause, then slowly lower your body back to the starting position. That’s one rep.Do as many as you can in 45 seconds; rest for 15 seconds, then continue to the next exercise.
    Move 4: Decline Pushups

    Get into plank position, with your hands underneath your shoulders and place your feet on a box or bench. This increases the amount of your body weight you have to lift, making the exercise harder. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.Do as many as you can in 60 seconds, and immediately continue to the next exercise.
    READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok
    Move 5: Bulgarian Split Squats

    Place the instep of your back foot on a bench. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same with your right foot in front of your left. That’s one rep.Do as many as you can in 30 seconds, then immediately continue to the next exercise.
    Move 6: Cross-Body Mountain Climbers
    Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your left elbow, lower, and then raise your left knee to your right elbow. That’s one rep.Do as many as you can in 60 seconds, then immediately continue to the next exercise.
    Move 7: Run in Place

    Run in place at a moderate pace for 20 seconds, then rest for 20. More

  • in

    These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time

    Maybe the weather is absolutely brutal outside and you can’t make it to the gym, or maybe you just have a quick 10 minutes to break a sweat in your living room. Either way, the perfect solution is this at-home cardio circuit workout (with video!). In no time at all, you’ll rev your heart rate, and feel damn good about yourself for making it happen.
    By incorporating jumps and explosive moves, you’re building strength using your own body weight – so cardio doubles up as resistance training, which is clutch for building toned muscle and upping endurance.
    To help you get your cardio fix for the day, celebrity fitness trainer and “Revenge Body” star Lacey Stone has you covered. Choose one of the three-move cardio circuit workouts below and get sweating.
    Time: 10 minutes
    Equipment: None
    Good for: Cardio
    Instructions: For each move, do 20 reps, then continue to the next move. Repeat the entire three-move circuit three times total.
    Cardio Circuit Workout 1
    1. Jump And Shuffle

    How to: Start in a squat position, with your hips back and knees in line with your ankles. From here, hop forward as far as you can, and land in the same squat position. Shuffle backwards until you reach your starting point. That’s one rep. Do 20 reps. Immediately move to the next exercise.
    READ MORE: 14 Dumbbell Exercises For Seriously Toned Arms
    2. Lateral Hops

    How to: Stand with both feet flat on the floor. Lift your left knee, and using your right leg for power, leap to the left. Land on your left leg with your right knee raised. As soon as you land, leap back to the starting position. That’s one rep. Do 20 reps. Immediately move to the next exercise.
    3. Wonder Woman

    How to: Start in a standing position, as if you’re setting up to do a jumping jack. Jump your feet out, wider than hip-width apart, and stretch your arms out to the side at the same time. Jump your feet to the centre and cross them, one in front of the other. At the same time, cross your forearms in front of your face. That’s one rep. Continue for 20 reps.
    Repeat the entire circuit three times.
    READ MORE: This At-Home Workout Targets Every Area For A Total-Body Transformation
    Cardio Circuit Workout 2
    1. Wrist To Ankle

    How to: Start in a standing position. Then, raise your right leg in front of you, keeping it straight, as you hop on your left foot. At the same time, swing your left hand in front of your body toward your right ankle. Immediately repeat on the other side. That’s one rep. Do 20 reps. Immediately move to the next exercise.
    2. Star Jump

    How to: Start with both feet together, firmly planted on the ground, with your hips slightly hinged backwards. From here, jump as high as you can and stretch your arms out straight in either direction. Return to start. That’s one rep. Do 20 reps. Immediately move to the next exercise.
    READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
    3. Tuck Jump

    How to: Begin standing with your feet hip-width distance apart. Drop down into a half squat as you prepare your legs to explode. Let your arms drop back behind to assist in the jump. Using your arms to pull, explode up into a high jump, bringing your knees up to your chest in a tuck. Land softly and immediately drop back into the half squat. That’s one rep. Do 20 reps.
    Repeat the entire circuit three times.
    This article was originally published on  More

  • in

    This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

    If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
    But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
    This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
    How it works
    The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Got it? Here’s your workout…
    You’ll need: A timer
    Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
    More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
    READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
    Make it work for you
    Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
    You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
    Your moves
    1/ Burpee tuck jumps
    From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
    [embedded content]
    2/ Push-up plank jumps
    Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
    Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
    [embedded content]
    READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
    3/ Snowboarder jumps
    Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
    [embedded content]
    4/ Pike jumps
    Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
    [embedded content]
    5/ Side lunges
    Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
    [embedded content]
    6/ Split leg V-up combo
    Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
    [embedded content]

    Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

    READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More

  • in

    5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

    Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
    READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
    HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
    What Makes A HIIT Workout
    And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
    “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
    In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
    READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
    If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
    Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
    1. You’ll burn a boatload of calories – even after you’ve finished working out.
    Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
    One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
    2. They may help you lose fat quicker (especially around the midsection).
    Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    3. It doesn’t require doing crazy workout moves.
    One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
    In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
    4. HIIT keeps your brain in shape.
    Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
    5. It’s the perfect exercise for that perpetually strapped-for-time person.
    And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
    Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
    *This article was originally published on Women’s Health US

    READ MORE ON: Fitness Fitness Advice HIIT HIIT Workouts Total Body Workouts More