Fitness for a Busy Schedule: Benefits of High Intensity Interval Workouts


What is high intensity interval training?


This type of exercise alternates intense bursts of aerobic exercise (1-3 minutes) with periods of active recovery. This allows for more calories burned and push heart rate more than steady rate exercise regimes. Overall aerobic capacity to increase at a faster rate. The best part, these exercise regimes are short! Maybe 10-15 minutes. So busy people and families can incorporate these routines as time allows during the day.


What are the benefits?



  • Improves blood vessel function and could lower blood pressure

  • Reverses muscle degeneration due to age by increasing mitochondrial function and protein levels

  • Elevate mood and enjoyment

  • Burn more fat and calories

  • Increase metabolism


High Interval Exercise Regime Ideas:


Choose a handful of these exercise and do one for 45 seconds, then rest for 15 seconds by walking and breathing. Repeat with 3-4 more exercises. As endurance allows, add more exercises until you are up to a 10-20 minute work out regime.



  • Butt kicks

  • Jump squats

  • Burpees

  • Mountain Climbers

  • Side Lunges (alternating)

  • Jumping Lunges

  • Forearm Plank (20 seconds)

  • Plank Jacks

  • Lateral Plank Walks


You can be creative in creating a routine that works for you with exercises you enjoy! Try to keep variety in your routines to work out more than one or two muscle groups.