Want to get fit but time is tight? HIIT could be the answer…

Life is rushed, I’d love to stay in shape but there’s just not enough hours in the day, we hear you lament. Well, there’s always enough time to catch up with Corrie but we know what you mean! However, there is a way to keep up with your favourite soap and stay fit – and it’s called High Intensity Interval Training (HIIT).

HIIT consists of short bursts of intense exercise alternated between periods of recovery. It is one of the best ways to maximise your workout and your time. And there’s loads of research that suggests HIIT is also the fastest, most effective way to boost your fitness. It can also help you live longer, help your heart and keep your memory super-sharp! It’s easy to fit into a busy schedule and doesn’t take up much room at home.

The science suggests our peak oxygen uptake is much higher following a HIIT session and this is what drives the excellent associated health benefits.

WHERE TO START

To get you on your way, here’s a small selection of HIIT exercises that provide an all-round mix of upper body, lower body, core and cardio moves.

Start with 30 seconds of exercise and then 30 seconds rest following each exercise. The exercises listed will make up one round. See if you can build up to two or three rounds as your fitness level increases.

Burpees

Starting in a squat position, lean forward down onto your hands kicking your feet out behind you into the push up position. Do one push up, and as you come up bring your legs up and drive up into the air with a small jump before landing back down into the squat position and repeating. 

High plank with arm and leg raises

In a high plank reach forward and lift opposite arm and leg before alternating to the other side.

Up down plank

Start in a high plank and drop down onto your elbows. Alternate the arm that you drop down onto and push up with.

Reverse lunges with knee drive

Standing with your feet together, step back with the right leg into a reverse lunge keeping your back straight. Drive forward bringing your right leg up in front of you. Add a little jump as you do so for extra effort. Repeat using your left leg to lunge.

Side shuffle

Keeping the knees bent, shuffle four or five paces from side to side reaching down to touch the ground at either end.

Bicycle crunches

Lie on your back with your hands behind your head and lift your feet just off the floor. Curl up and rotate bringing your elbow to meet your opposite knee and repeat alternating sides as you go.

Spider lunge

From a high plank position bring your right foot up and place it next to your right hand. Step back into a high plank and then do the same with your left foot. Keep alternating legs for each move.

Crab toe touches

Sit on the floor and lift yourself up on your hands and feet into a crab position. At the same time straighten one leg up in front of you. Reach forward with the opposite hand to touch your toes.

Side plank

Hold your body straight in a side plank with your arm straight up, concentrating on holding your core tense. Hold for 15 seconds and then swap to the other side.