60 Second Workout
60 Second Workout
The secret to weight loss is not really a secret. It’s simply burning more calories than you eat. Both adults and children can drop pounds fast just by dieting alone, but to keep the pounds off, daily exercise is a must. Yes, we all know that we should exercise more. But sometimes it’s unrealistic to fit serious gym time into our routines or get the kids off the couch and outside. If you and your family have always wanted to be more active but you just can’t find the time to do it, you’d be happy to know that short bursts of intense activity may be as effective as longer workouts with light or medium intensity. It’s called interval training or the 60-second workout.
What is Interval Training?
Interval training is alternating the intensity of a physical fitness routine. It involves doing bursts of intense activity followed by bursts of light to moderate activity. Interval training is not a new type of exercise, it has long been popular with runners and other athletes because it improves their capacity to exercise or perform for longer durations. An enhanced variation of interval training is called high intensity interval training or HIIT. It starts with warm up exercises, followed by repetitions of high intensity exercise alternated with medium intensity exercise, and ends with a cool down.
Interval training is not just for pro athletes. For example, if you’re an avid walker, you can alternate bursts of jogging with brisk walking. Or if you do a lot of housework, you can alternate raking the lawn with going up and down the stairs fast with a load of washing. The great thing about interval training is that you don’t have to join a gym; you can do whatever activity you enjoy right in your own home or even at the office. Kids can also incorporate interval training into their physical routine, like jumping rope or running fast alternated with moderate calisthenics. Just make sure to warm up and stretch first before exercising.
Benefits of Interval Training and Quick workouts
Interval training has the same benefits as regular, moderately intense workouts and some say more. Bursts of intense activity mean you are burning more calories for a shorter time, even if it is only a 60-second workout. Like long distance runners and endurance athletes, you’ll improve your aerobic capacity, meaning you’ll be able to do intense activity for longer periods without crashing. Intense bursts means variety, which means you’re less likely to get bored of your routine. You also don’t need special equipment or a gym membership; just step-up your current activity level.
Quick workouts work the entire body in as short as five minutes. And if you do intense quick activity alternating with moderately intense activity, you can speed up metabolism and burn more calories. Obviously, the 60-second workout will not burn as much calories as a 30-minute workout. But if you’re pressed for time, mini-workouts are better than no workout at all. You can do mini-workouts anywhere, even at your desk in the office. Here are some exercises both adults and kids can do for 60 seconds:
Jumping Jacks. Jumping jacks are fun and easy to do. If you are fit, you can do full jumping jacks by standing with feet together, then jumping with legs separated while raising your arms overhead. If you’re a beginner, try a half jumping jack by sliding one leg instead of jumping and keeping the other leg stationary.
Jump Rope. Jump rope is another playground staple that’s fun to do. You can jump from one foot to the other or jump with both feet. Try to keep your movements small and precise to conserve energy.
Jogging. You don’t have to go outside for this one. You can jog around the house or jog in place. Lift your knees up and swing your arms naturally.
Run up the Stairs. Run up the stairs and walk down, then repeat for an entire minute. You can also take two steps at a time to vary the routine.
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