No matter how ludicrous it sounds, it is possible!
Photograph: Warren/Creative Commons
In our hectic schedules we often do not find the time to incorporate exercise in our routine. But that problem just got solved as even a mere 2.5 minutes of daily intense interval training exercise can lead our bodies to burning up to 200 extra calories per day.
An American study shows that if you indulge in strenuous exercise for 2.5 minutes daily your body can end up burning up to 200 calories extra throughout the day! This is a foolproof answer for people who quote lack of time as their excuse for not exercising.
If we can fit our exercise regime in 2.5 minutes (150 seconds) -- we not only save time but also end up burning a good amount of calories as well.
In the study, five healthy men were made to cycle on a stationary bicycle. Fast and strenuous pedalling for five 30 seconds periods interspersed with 4 minutes of relaxed slow pedalling in between. It was seen that essentially after a total of 2.5 minutes of hard strenuous exercising, the body ended up burning up to 200 calories even when the rest of the day these men were relatively sedentary.
It was the after-burn working in their bodies! The same result was not seen on the days they did not perform the interval training.
The findings are a definite breakthrough in terms of being healthy in the times of our busy and fast lifestyles where we just do not find the time to exercise. We have compiled a list of exercises for you to pick from and start your own 2.5 minute interval training sessions at home.
Jumping Jacks
This is a full-body workout which engages all your large muscle groups. It increases your heart rate which makes the blood carry more oxygen to your muscles thereby promoting weight loss.
Burpees
Another full-body workout exercise which gets your heart pounding and muscles working. This is an efficient exercise which focuses on building your stamina, strengthening your muscles and increasing your metabolism which ultimately makes you burn fat.
Squat thrusts
This exercise targets the muscles of your lower body, from your butt to all the way to your calves. Since the legs are the largest group of muscles in the body hence they help a lot when the focus is on weight loss.
Star jumps
This exercise elevates your heart rate and focuses on the leg and the core muscles. This exercise also ensures a prolonged fat burning process when performed efficiently.
Mountain climbers
Another lower body strength building exercise and the constant switching of the legs get the heart pumping and thereby promoting weight loss.
Walking lunges
This exercise helps tone your butt and legs. It not only helps in weight loss but also in improving balance. It also works on your joints and helps strengthening them.
Lateral jumps
This exercise works more significantly on your gluteus aka butt and thighs. The focus area also includes the inner and outer thigh muscles which can be particularly hard to tone.
Box steps
This exercise helps in increasing your balance and leg strength. This will help you increase your stamina and get more active in your daily life.
Grand plie jumps
This exercise has been extensively used by ballet performers to get more strength in their legs. It conditions your muscles and tendons and makes them more flexible.
Running up the stairs
A simple task which most of us perform anyway in our daily routine. When this is done in the form of an exercise it tones your legs and back!
While the 2.5 minutes will help you fasten your metabolism and burn the extra 200 calories, it will be better for you and your body if you dedicate at least 30 minutes of workout to your routine.
