You started the day with plans for an hourlong workout before dinner. But a late-afternoon meeting ran over, urgent emails kept popping up in your inbox and your kid’s car pool fell through. Your workout window shrunk to 30 minutes, then 20, then 10.
At times like this, it can be tempting to throw up your hands and just not exercise, but it is possible to get a decent workout in a short time. To make those 10 minutes count, though, you will have to work hard.
High-intensity interval training workouts, or HIIT, which involve bursts of high-intensity effort followed by short rest periods, are almost unmatched in their efficiency. These workouts can take a variety of forms, but the bottom line is that any type of high-intensity workout comes with impressive health benefits, said Fabio Comana, who teaches exercise and nutritional sciences at San Diego State University.
Some research shows HIIT can improve cardiovascular health by almost double that of steady-state (also called zone two) training. It also increases blood volume and red blood cell count, which can help boost energy while improving overall health and athletic performance.
The secret to getting the most out of HIIT is pushing the intensity to your limit, said Aaron Leventhal, author of “The New Fit: How to Own Your Fitness Journey in Your 40s, 50s, and Beyond.” If you’re not sure how far to push, use a heart rate monitor and keep yourself just under 100 percent of your maximum.
Or, go by how you feel. If you’re truly exercising at high intensity, you can expect your muscles to burn and you shouldn’t be able to talk by the end of each interval.
Overview
What you’ll need
How often
If you’re new to HIIT, start with once a week. You can do these workouts on their own or mix them into your routine along with strength training or steady-state cardio, like walking or jogging. More experienced athletes can do this workout two to three times per week, or whenever you can fit in a 10-minute session.
Adjust for you
For an easier workout, or if you’re new to these movements, try them without weights at first. You can increase the weight as your fitness improves, but make sure you can maintain the high intensity during every 30-second session.
Stop if you feel lightheaded or dizzy, and avoid HIIT workouts if you have a cardiac condition, if you are recovering from an injury or if you experience vertigo. Consult with a doctor if you’re pregnant or new to exercise.
Optional Warm-up
Before beginning, do 20 seconds of each movement at a low intensity. Move slowly, to get your body used to the movement pattern. If using weights during the workout, do the warm-up without any weights.
HIIT Rounds
Burpees (30 seconds on; 30 seconds rest)
Make it easier: Take a lunge step backward, setting your knee on the ground. Lower your body to the floor and then stand back up.
Thrusters (30 seconds on; 30 seconds rest)
Make it easier: If you are nervous about squatting, sit back into a chair and stand, raising your arms overhead as you stand.
Goblet squats (30 seconds on; 60 seconds rest)
Make it easier: Squat as low as feels comfortable, sitting back into a chair if necessary.
A Note on Intensity …
Remember, to be effective, this workout needs to be hard. You should perform each exercise at a pace that you could not sustain beyond 30 seconds.
“By the time you get to the 25-second mark, if you’re not thinking, ‘I can barely hang on for the last five seconds,’ then you’ve missed it,” Mr. Leventhal said. Try to be out of breath about 15 seconds in, then unable to talk by the end.
Also, be mindful of the so-called “intensity gap,” Mr. Leventhal said, which makes us think we’re working harder than we actually are. Most of us can afford to push the pace, and often the barrier is emotional, not physical. When you think you are working at 100 percent of your maximum heart rate, oftentimes you’re closer to 70.
“It can be scary getting out of breath and feeling your heart pounding in your chest if you’ve never done that before,” Mr. Leventhal said. It may take time to work up to full intensity, he added, but try pushing the pace during the last round to see if you can fit in a few more reps. You might surprise yourself.
However, always be sure to maintain good form. If you can’t keep the correct form — bending at the waist and rounding your back in the squats, for example — take a break for a few seconds. During your rest periods, take slow, deep breaths and walk in little circles or march in place, Mr. Comana said.
