4 February

BY Prashant Sawant / Workouts


There are two words to describe high-intensity interval training: effective and efficient. So many of us assume we need to carve out an hour every day to exercise. Not true! Studies show that 15 minutes of resistance training boost metabolism the same way 35 minutes would. If 15 minutes of HIIT reap the same benefits as 35, why not go all out in the shorter amount of time?

We know you’re busy with jobs and family life, but setting aside 15 minutes for your workout is totally doable! HIIT builds both your strength and endurance and burns more fat. After a HIIT workout, you’ll burn more fat and calories in the following 24 hours than you would after a long-distance run.
Give HIIT a shot today with this quick workout. For each move, do as many reps as you can in 30 seconds. Take 30 seconds of rest, then move on to the next move!

You should do five sets of each exercise:
Plank with alternating dumbbell raise: Grab a pair of dumbbells for this. In a high plank position, raise your left weight in front of you – no higher than your shoulder. Lower the weight, and switch arms. Focus here on keeping your hips parallel to the ground.
Alternating lunge: Hold the dumbbells at your hips. Step your left foot in front, lower down so your right knee touches the floor, and step back. Do the same thing on your right side.

Squat jump: With your feet shoulder-width apart, drop your bottom down and keep your chest up. You should be able to see your toes – keep your knees in line! Jump up as high as you can, then land in the squat position. Explode up every time.

Roundhouse glutes: On all fours, lift your left leg up to the side and kick out. Lower down, and do the same with your right leg. Love HIIT? Let us know on Facebook and Twitter!