Simple 4 Minute High Intensity Workout Benefits Sedentary People

For some reason, many people forgo fitness because they feel it takes a huge time commitment.

More and more, it is being proven that any amount of movement is beneficial to your overall health, especially if you are otherwise sedentary.

According to a new study from Norwegian University of Science and Technology, exercising intensely for as little as 4 minutes three times each week may be enough to boost your fitness levels.

Researchers measured changes in maximal oxygen uptake in 24 inactive men. Maximal oxygen uptake, also known as VO2 max, is improved through exercise and is often used to measure fitness levels.

Thirteen of the participants completed four high intensity intervals of 4 minutes at 90 percent of their maximum heart rate, followed by 3 minutes of rest, three times a week.

The other group performed just one 4-minute high intensity bout of exercise three times a week. At the end of the ten week study, the group who did four intervals increased their VO2 max by an average of 13 percent while the men who did just one 4-minute session increased their VO2 max by an average of 10 percent.

Study leaders are optimistic that people who are otherwise sedentary can benefit greatly from a 4-minute high intensity exercise session three times a week. It is important to note that the same benefit may not apply to people who are regular exercisers or lead an active lifestyle.

These findings leave no loophole for people who claim to be too busy to spend a little time working out. If you are unsure about which activity to do for your four minute power session, consider any one of these high intensity exercises to boost your fitness level:

Jump Rope: Not just for kids, jump rope is a fantastic activity to tone calves, glutes, abs, forearms, quads and deltoids. Jumping rope also boosts agility and coordination, and improves balance.

Kettlebell Swings: The kettlebell swing is a sure way to accelerate your heart rate while toning your entire body. When done correctly, the kettlebell swing works the core muscles, improves flexibility and enhances endurance.

rowing machinesErgometer: Also known as a rowing machine, a high intensity rowing workout can tone legs, arms and the core while blasting more calories than a treadmill workout.

Burpees: This old fashioned exercise is best when performed in quick succession. The burpee is a full body strength training move used by many athletes for overall conditioning.

This simple exercise that requires no equipment and only minimal space works your arms, chest, front deltoids, hamstrings, thighs and abs. Burpees are considered one of the best exercises to burn fat, burning 50% more fat than conventional strength training moves.

Be sure to monitor your heart rate when you perform these exercises so that you are working at 90% of your maximum heart rate.

-The Alternative Daily

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