We know: the intention is there, but time is short. And then the gym is crowded, perhaps expensive, and the membership ends up sitting there gathering dust (and charging money). What if we told you that you can get real results with just 10 minutes of exercise a day, without equipment, wherever you are?
HIIT – High-Intensity Interval Training – it is a type of training that alternates short bursts of intense effort with moments of active recovery. According to personal trainers, it is one of the most effective ways to improve stamina, strength and metabolism, even if you are short on time.
What is HIIT
Mike Julom, certified personal trainer, said
Time is money. And with HIIT, time is optimized: a good 10-minute workout can do as much as a one-hour session on the treadmill, if done correctly.
How does it work? Stephen Sheehan, an American trainer, explains it: HIIT consists of high intensity exercises, such as jumping, bending or sprinting, performed for 20-40 seconds followed by short breaks. This mix pushes the body to work harder in less time.
Practical examples:
You can train your heart and muscles at the same time, improve your mood and increase lean mass, even if you only have a lunch break or 10 minutes in the morning before going to work.
Because HIIT is really effective
Among the main benefits of HIIT we find:
All this is possible thanks to an effect called EPOC (Excess Post-exercise Oxygen Consumption). In simple words? After training, the body continues to burn calories as it returns to its resting state. Yes, even while you’re in the shower or at your desk.
Denise Chakoian, American coach, adds:
HIIT forces you to push yourself, more than you would on your own. And in a short time, you can get physical and mental benefits.
Important: training is intense, but you don’t need a gym. You can do it in the living room, on the terrace or in a park. And best of all, it requires no tools.
HIIT and flat stomach: yes, but only if combined with a healthy lifestyle
Many look for workouts to “lose belly fat”, but localized fat reduction does not exist. What you can do with HIIT is activate your metabolism, reduce total body fat and promote loss in the abdominal area, over time.
Julom confirms this:
HIIT is one of the fastest ways to slim down. But it must be combined with a balanced diet, quality sleep and an active lifestyle.
Three effective exercises to try on your next 10-minute HIIT
You can combine these movements into a circuit to be repeated for 2-3 laps, with 30 seconds of work and 15 seconds of rest:
Squat Jumps
Mountain Climber
Burpees
Mistakes to avoid
If you get the wrong approach, even a good HIIT becomes useless (or dangerous)
- No recovery. Recovery is part of training. If you skip breaks, you lose intensity and risk tiring too soon.
- Skip warm-up and stretching. Even if the workout lasts a short time, 5 minutes of warm-up and cool-down are essential to avoid injuries.
- You neglect technique. When you’re tired, it’s easy to lose proper posture. Stop before your form collapses: better fewer repetitions done well than many done badly.
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