Think you need hours at the gym to improve your fitness? Think again! With just six minutes a day, you can unlock major health benefits—no equipment required. The key? High-Intensity Interval Training (HIIT), where your heart rate reaches the target zone for maximum impact.
Why HIIT Works
Any form of cardio can boost your fitness, but vigorous exercise makes the biggest difference.
How do you know if you’re working hard enough? Simple—if you can talk comfortably, you need to push harder!
Exercise Snacks: Get Fit in Small Bites
Don’t have time for a full workout? No problem! Exercise snacks—short bursts of movement—can be just as effective when done consistently.
Set your alarm to do 2 min exercise (any activity to increase the heart rate up to the HIIT zone) 3 times a day, a total of 6 min.
For example, here are some quick and easy exercise snacks:
- Run up a flight of stairs
- Do 10 high-knee lifts
- Complete 10 body weight squats
Refer to the Heart Rate zone picture, which specifies the HR for each goal based on the individual’s age.
Are You a "Non-Responder"?
Some people (about 40% of those who do mild-to-moderate cardio for 2.5 hours a week) see little to no improvement in their fitness. If that’s you, it’s time to level up with interval training.
How to Improve VO2 Max with the Norwegian 4×4 Method
Your VO2 max (the measure of aerobic fitness) best predicts heart health and longevity. Boosting it can reverse signs of aging, according to a Texas study!
The 4×4 Interval Training Plan:
1️⃣ Go All Out: Exercise at 85-95% of your max heart rate for 4 minutes
2️⃣ Recover: Slow down for 3 minutes
3️⃣ Repeat: Complete this cycle four times
Even 20-second bursts of effort can make a difference, so start where you can!
How to Measure Your VO2 Max
The Cooper Test (12-minute run/walk test) is a simple way to estimate your VO2 max. Use a fitness tracker like an Apple Watch or a GPS-enabled device to measure your distance.
Formula:
VO2 max = (Distance in meters – 504.9) ÷ 44.73
Put Your Exercise Plan in Place
With just six minutes a day of intense effort, you can improve your fitness, boost your energy, and even slow down aging. Give it a try—your future self will thank you!
References:
Howden EJ, Sarma S, Lawley JS et al. Reversing the cardiac effects of sedentary aging in middle age – A randomized controlled trial : Implications for Heart Failure Prevention. Circulation 2018; 137(15) : 1549-1560
After six months of intense exercise (5 hours a week) the age of the heart reversed by 20 years!
Front Sports Act Living. 2022;4:719063 Meta analysis of 24 studies : 6 weeks exercise, 20-60 min of vigorous aerobic exercise, 3-4 days a week dropped systolic BP by 8-12 mmHg and Diastolic BP by 5-6 mmHg,
Intensive exercise increases the level of lactate which increases BDNF (brain derived neurotropic factor) and Serotonin:
J physical,601:2121: 4-5 times increased BDNF with intensive exercise Prevent or treat cancer: Sci Rep. 2017;7:39975: High shear stresses under exercise conditions destroy circulating tumor cells in a microfluidic system.