10 Mins Daily Interval Training Exercise to Stay Fit

interval training

High Intensity Interval Training

Interval training also known as high intensity interval training (HIIT) is medically proven to build both strength and endurance fast by burning more fat and calories than a slow steady workout.

Indulging in this exercise regime for at least 15-20 minutes daily increases the metabolism rate that helps in burning the calories at a faster rate.

High Intensity Interval Training

7 Basic High Intensity Interval Training

Burpee: Burpee jumping is a conditioning exercise used in strength training which includes squats. It is a full body exercise which helps to increase the strength. Here’s the correct way to do this exercise:

  • Start by standing straight with your feet apart at hip-distance and then bring your palms to the floor
  • Jump on your feet back, keeping your core tight and your hips lifted
  • Then, bend or flex your elbows and do 1 push-up on the floor.
  • Now as you stand up, jump as high as possible bringing your arms overhead.
  • Do this as many as you can in 45 seconds.

Tuck jumps: This interval training exercise helps to improve power and agility. Here’s is the right way to do it:

  • Start with your feet at shoulder width and knees faintly bent
  • Squat down and explosively jump straight up, bringing your knees near the chest area while in mid-air
  • Try to land softly, sink down to absorb the effect and repeat the next jump

Pull-ups: It is the most basic interval training exercise which requires very less equipment and utilises the body weight. Pull-ups can be easily done if you find some low hanging handlebars which are part of every gym. A sturdy low hanging tree branch can also serve the purpose. It is a simple yet very effective exercise to build upper body strength.

Push ups:  This exercise is totally equipment free that builds upper body and core strength. Here’s how to do it:

  • Start in a high plank position with palms on the hands flat on the ground about shoulder-width apart
  • Place both the feet on a towel
  • Keeping your body in one long line, bend your arms and lower yourself as close to the ground as possible
  • Push back up and repeat

Sprinting: Sprinting is a steady exercise for fitness as it helps to burn more calories and fat both during and after the exercise. It is helpful for tightening and toning of leg muscles. It also increases muscle power and strength. This is how to do this:

  • Start by walking and gradually increase your speed. (you can do it on a treadmill or in a sprinting bike also)
  • Increase your speed every 10 seconds to speed that you are comfortable with
  • Take 3- 6 minutes of rest in between sprinting then start again
  • It is advisable to keep your first session short

You can practice stair running sprint and shuttle sprints to improve the sprinting power.

Skipping rope: Get a skipping rope for yourself and you are good to go. It is a simple yet cost effective way that helps to improve cardiovascular fitness, agility and strength.

  • Start by doing single jump for a minute or two using the rope
  • Then increase the speed gradually
  • Take rest for 3-5 minutes and then repeat

V – Sit Abdominal exercise: It is a slightly tough core exercise for fitness which involves the rectus, abdominals, internal oblique and external obliques. This workout also engages the hip flexor. This workout focuses on the abs.

  • Start by lying on the floor straight
  • Then try to pull your back up and also raise your feet in the air and try to touch your feet
  • Hold for some time and release yourself
  • Repeat it for 5-10 minutes, take small intervals during the exercise

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full body exercise


The main benefit of interval training is that it leads to many physiological changes which results in improved performance, endurance, agility and increased speed. Hence indulging yourself in daily exercise can fetch you the below benefits:

  • Increased cardiovascular efficiency i.e., the ability to deliver oxygen to the working muscle
  • Increased tolerance towards the build up of lactic acid
  • Increased speed and endurance
  • A healthier heart
  • More calories are burned

It is also understood that we barely find any time from our busy schedule to indulge ourselves in daily exercise, but if the above mentioned interval training exercises are practiced regularly even at home for at least  few minutes it can be of sure help.