Good Lifestyle

If you needed more and more convinced about the benefits ofTraining at the high intensity interval (HIIT) -ROR Short intense exercise burst broken by brief moments of rest - some of the main names of health and fitness have joined forces to release a study proving that a simple training routine and Fast can actually do wonders for your body.

The names attached to the study, published last month in theInternational Journal of Exercise SciencesInclude some of the most important figures in the field: Martin Gibala, Ph.D., Kinesiology Professor at McMaster Canada University, author ofOne minute workoutAnd perhaps the best expert in the world on the science of intervals training and Michael Joyner, MD, a physiologist, a anesthetist and a world-renowned expert in human performance at the Mayo Clinic.

According to their study,Making a simple body weight routine that lasts 11 minutes and has five essential exercises - all "requiring minimal time commitment and no specialized equipment" - improve the cardiorespiratory form in inactive adults ".

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The conclusions were not a surprise, but they emphasize which interval training promoters have said for years: it is quite possible to integrate ultra-short workouts that have a major impact on the Global health and aerobic form in a busy lifestyle. "These conclusions have relevance to people looking for practical and effective approaches to exercise," writes the authors.

With regard to training, the study is adaptedThe 5BX planAn old routine developed for the Royal Canadian Air Force in the 1950s, which represents "five basic exercises". These include burrupés, high knees, squat jumps, high knees and squat jumps. Focusing on 20 young people who were all considered healthy, but out of shape, the researchers split the subjects into a group that completed the exercises three times a week for 11 minutes at a time and a control group, which has not exercise. At the end of the six-week study, participants who exercised (no shocking here) improved their cardiovascular fitness of seven percent, while those who did not make the routine do not have it made.

If you are curious to taste the same routine as the study participants performed, see below for complete training. And if making intervals rings too intense for you, make sure you are aware ofOne of the main side effects of walking every day, according to science.

Make obstacle jumping for a minute.

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Make burpped for a minute, but do not make the burpee push-up part. here is avideo tutorial.

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Walk up for a minute. Yes that's it.

Make high knees in place for a minute by raising each knee up your chest as quickly as possible (while standing with right back).

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Walk up for a minute.

Perform Split Squat jumps for a minute. For this exercise, enter a slot position, then skip up in the air to turn on your legs. Continue jumping and alternating your legs for 60 seconds. Seehere for a video.

Walk up for a minute.

Make high knees in place for a minute.

Perform squat jumps for a minute. For this exercise, you will make a standard squat, but when you get up, explode and jump in the air as high as possible, with both hands high. here is avideo tutorial.

Walk up for a minute. And for larger training routines, do not miss our big collection of30 training sessions that you can do in virtually no time at all !