The best quick workout at home is high intensity interval training (HIIT). If you are looking for fast results HIIT is the way to go. There is ample evidence that practicing HIIT for even just 10 minutes a day can improve your aerobic capacity, blood sugar levels, muscle strength, rate of fat burning and energy levels as effectively, if not more effectively, than longer periods of sustained cardio activities such as swimming, running and cycling.
What is High Intensitity Interval Training? (HIIT)
HIIT involves alternating short bursts of very intense, high cardio activity with an equal or slightly longer period of lower intensity activity. For example, you could sprint for 30-60 seconds and then walk for 1-2 minutes, and then sprint for 30-60 seconds, and then walk for 1-2 minutes again, and repeat this pattern for a total of about 10-15 minutes.
Is Interval Training the Best Exercise to Burn Fat?
Current evidence shows that HIIT may burn fat more effectively than traditional cardio, particularly in people who are overweight.
Research examining the effects of HIIE [high intensity interval exercise] has produced preliminary evidence to suggest that HIIE can result in modest reductions in subcutaneous and abdominal body fat in young normal weight and slightly overweight males and females. Studies using overweight male and female type 2 diabetic individuals have shown greater reductions in subcutaneous and abdominal fat. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined but may include HIIE-induced fat oxidation during and after exercise and suppressed appetite. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness and HIIE also significantly lowers insulin resistance and results in increases in skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content. High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher
What Are The Benefits of High Intensity Interval Training?
– lowers blood pressure
– increases aerobic fitness and heart health
– reprograms your muscles for strength
– improves blood sugar levels
– stimulates fat burning
– stimulates the production of human growth hormone which has many benefits (see chart)
– increases the growth of mitochondria, the power generators of your cells, promoting longevity
– influences mitochondrial enzyme levels, thereby enhancing cellular energy production and decreasing the risk for developing chronic disease or succumbing to accelerated aging
Exercise of any intensity switches on genes that increase the growth of mitochondria, but to activate these genes with traditional cardiovascular exercises, you have to do fairly large or long bouts. Even short bouts of HIIT can switch on these genes.
How Can You Do High Intensity Interval Training With Hooping?
Performing HIIT with a hoop can give you a great quick workout at home. You can perform HIIT by hooping as hard and fast as you can for 30-60 seconds and then hooping at a restful pace for 1-2 minutes. To increase the impact of the intense blocks of exercise you can also perform punching movements with your arms, with or without hand weights, and/or march your legs i.e hoop walk/run on the spot.
In the video below we give you a warm-up and then a hoop marching high intensity interval training workout.