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Yet latest research, by scientists at Loughborough University, shows that short bursts of high intensity exercise can be just as beneficial for health as spending hours doing conventional exercise."/> <meta name="keywords" content="Health, Health Insurance, Fitness, Exercise, Health Insurance, Money"/> <meta name="generator" content="Drupal 7 (http://drupal.org)"/> <link rel="canonical" href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/money/health-insurance/how-to-get-fit-in-minutes-8647793.html"/> <meta property="fb:admins" content="729735830"/> <meta property="fb:app_id" content="235586169789578"/> <meta property="og:site_name" content="The Independent"/> <meta property="og:type" content="article"/> <meta property="og:title" content="How to get fit in minutes"/> <meta property="og:url" content="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/money/health-insurance/how-to-get-fit-in-minutes-8647793.html"/> <meta property="og:description" content=" Imagine for a moment you can get fit, toned and lose weight by doing as little as three minutes exercise a week. Sounds too good to be true, doesn’t it? Yet latest research, by scientists at Loughborough University, shows that short bursts of high intensity exercise can be just as beneficial for health as spending hours doing conventional exercise."/> <meta property="og:updated_time" content="2016-10-18T15:37:10+01:00"/> <meta property="og:image" content="https://web.archive.org/web/20161119062517im_/https://static.independent.co.uk/s3fs-public/thumbnails/image/2015/09/04/16/Fitness bike.jpg"/> <meta name="twitter:card" content="summary_large_image"/> <meta name="twitter:site" content="@independent"/> <meta name="twitter:title" content="How to get fit in minutes"/> <meta name="twitter:url" content="https://web.archive.org/web/20161119062517im_/http://www.independent.co.uk/money/health-insurance/how-to-get-fit-in-minutes-8647793.html"/> <meta name="twitter:description" content=" Imagine for a moment you can get fit, toned and lose weight by doing as little as three minutes exercise a week. 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Yet latest research, by scientists at Loughborough University, shows that short bursts of high intensity exercise can be just as beneficial for health as spending hours doing conventional exercise."/> <meta property="og:locale" content="en_GB"/> <meta property="article:tag" content="Health"/> <meta property="article:tag" content="Health Insurance"/> <meta property="article:tag" content="Fitness"/> <meta property="article:published_time" content="2013-06-06T14:56:29+01:00"/> <meta property="article:tag" content="Exercise"/> <meta property="article:modified_time" content="2016-10-18T15:37:10+01:00"/> <link rel="shortcut icon" href="/web/20161119062517im_/http://www.independent.co.uk/sites/all/themes/ines_themes/independent_theme/favicon.ico" type="image/ico"/> <meta name="msvalidate.01" content="58C7FB6B9237322BB527AA3C68656AE3"/> <link rel="apple-touch-icon" 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Read our <a href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/service/privacy-policy-a6184181.html">Privacy</a> and <a href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/service/cookie-policy-a6184186.html">Cookie</a> Policies to find out more.</p> </div> <div class="tabs"></div> <div class="region region-content"> <article class="full-article" itemscope itemtype="http://schema.org/NewsArticle"> <meta itemprop="mainEntityOfPage" content="http://www.independent.co.uk/money/health-insurance/how-to-get-fit-in-minutes-8647793.html"> <div itemprop="publisher" itemscope itemtype="https://schema.org/Organization"> <meta itemprop="name" content="The Independent"> <link itemprop="sameAs" href="http://www.independent.co.uk"> <link itemprop="logo" href="https://static.independent.co.uk/static-assets/brand-logo.png"> </div> <header> <div class="banner-image"> <a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413&utm_campaign=independent&utm_source=indy-website&utm_medium=iframe&utm_content=why-axa"> <img src="https://web.archive.org/web/20161119062517im_/https://static.independent.co.uk/s3fs-public/AXA-header.png" title="" alt=""> </a> </div> <ol vocab="http://schema.org/" typeof="BreadcrumbList" class="breadcrumbs clearfix"><li property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/money"><span property="name">Money</span></a></li><li property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/money/health-insurance"><span property="name">Health Insurance</span></a></li></ol> <h1 itemprop="headline" class=" ">How to get fit in minutes </h1> <div class="commercial-badge"> <span class="commercial-badge-term"><a href="https://web.archive.org/web/20161119062517/http://www.independent.co.uk/commercial/about-commercial-content-a7108746.html" target="_blank" ref="nofollow">Advertisement feature</a></span> </div> <ul class="caption meta inline-pipes-list"> <li class="author" itemprop="author" itemscope itemtype="http://schema.org/Person"> <span itemprop="name"><a href="/web/20161119062517/http://www.independent.co.uk/author/axa-ppp-healthcare" title="AXA PPP Healthcare" itemprop="sameAs">AXA PPP Healthcare</a></span> </li> <li title="6 June 2013 13:56 London"><time data-microtimes="{"published":"1370523360000","display":0,"changed":"1370523360000"}" datetime="13:56, 6 June 2013">Thursday 6 June 2013 13:56 BST</time></li> </ul> <div id="gigya-share-btns-1"></div> <div class="fb-like"> <iframe src="https://web.archive.org/web/20161119062517if_/https://www.facebook.com/plugins/like.php?href=https%3A%2F%2Fwww.facebook.com%2FTheIndependentOnline%2F&width=450&layout=button&action=like&size=large&show_faces=false&share=false&height=35&appId=235586169789578" width="70" height="35" style="border:none;overflow:hidden;float:left;" scrolling="no" frameborder="0" allowtransparency="true"></iframe> <div class="fb-info">Click to follow<br/>The Independent Online</div> </div> </header>  <figure itemprop="associatedMedia image" itemscope itemtype="http://schema.org/ImageObject" class="featured-media medium-width"> <meta itemprop="representativeOfPage" content="true"> <meta itemprop="url" content="https://web.archive.org/web/20161119062517/https://static.independent.co.uk/s3fs-public/thumbnails/image/2015/09/04/16/Fitness bike.jpg"> <meta itemprop="width" content="620"> <meta itemprop="height" content="620"> <picture title="axa Fitness bike.jpg">  <source srcset="/web/20161119062517im_/http://www.independent.co.uk/money/health-insurance/bike.jpg 1x" media="(min-width: 620px) and (max-width: 929px)"/> <source srcset="/web/20161119062517im_/http://www.independent.co.uk/money/health-insurance/bike.jpg 1x" media="(min-width: 930px) and (max-width: 1239px)"/> <source srcset="/web/20161119062517im_/http://www.independent.co.uk/money/health-insurance/bike.jpg 1x" media="(min-width: 1240px)"/>  <img src="https://web.archive.org/web/20161119062517im_/https://static.independent.co.uk/s3fs-public/styles/article_small/public/thumbnails/image/2015/09/04/16/Fitness bike.jpg" alt="axa Fitness bike.jpg" title="axa Fitness bike.jpg"/> </picture> </figure> <div class="article-wrapper clearfix"> <div class="main-content-column"> <div class="text-wrapper" itemprop="articleBody"> <p style="line-height: 20.8px;"> </p> <p>Imagine for a moment you can get fit, toned and lose weight by doing as little as three minutes exercise a week. Sounds too good to be true, doesn’t it?</p> <p>Yet latest research, by scientists at Loughborough University, shows that short bursts of high intensity exercise can be just as beneficial for health as spending hours doing conventional exercise.</p> <p>"Current government guidelines recommend that we exercise at moderate intensity for at least 150 minutes a week," says Professor Jamie Timmons, Professor of Systems Biology, School of Sport, Exercise and Health Sciences at Loughborough University.</p> <p>"It works out at 20 minutes a day, or at 30 minutes, five times a week. But, in reality, most people don’t do this. Only five per cent of us do the recommended amount of exercise. ‘For the rest, the most common excuse for not exercising is lack of time. There are also people who simply don’t want to spend hours jogging, running or working out."</p> <p>So, what are the options if you want to improve your fitness levels but are too busy or unmotivated to exercise? If this sounds like you, then HIT (high intensity training) might be worth a try. </p> <p style="line-height: 20.8px;"><strong style="line-height: 20.8px;"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413&utm_campaign=independent&utm_source=indy-website&utm_medium=iframe&utm_content=what-is-stress" rel="nofollow" title="Click for quote">The Independent is working with AXA PPP healthcare to provide affordable health insurance to Independent customers.</a></strong></p> <p style="line-height: 20.8px;"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413" rel="nofollow" target="_blank"><strong style="line-height: 20.8px;">Click here for more information, PLUS get 2 months cover FREE† and £50 M&S Voucher when you take out a plan*.</strong></a></p> <p><strong>Exercise just got simple</strong></p> <p>Basically, HIT is a quicker, simpler version of interval training – where you do a number of short bursts of intense exercise with short recovery breaks in-between. With HIT 80 per cent of the body’s muscles are activated, compared with 20–40 per cent when exercising moderately.</p> <p>Professor Timmons has even devised a very simple HIT formula.</p> <p>"All you have to do is exercise three times a week for three bursts of 20 seconds, with a two-minute break in-between each 20-second burst. The only piece of exercise equipment you need is a stationary exercise bike. Or use a regular cycle or rowing machine. High impact activities, e.g. running, walking, jogging or jumping, are not recommended as they put too much stress on the muscles."</p> <p>Anyone can do HIT: "It doesn’t matter if you’re overweight or completely unfit," says Professor Timmons. "HIT is totally self-limiting; 20 seconds is very short, with no danger of overdoing it. There is no need to measure your heart rate. You do your maximum effort for 20 seconds. This will vary from person to person. You can expect to see improvements in about 4 weeks."</p> <p>But is it natural to exercise so sporadically? "You only have to look at animals in the wild," says Professor Timmons. "They spend most of their time sitting around and only break into action for very short periods at a time to catch their dinner. I think it’s the same with people. We’re not genetically programmed to be on the go all the time."</p> <p> </p> <p style="line-height: 20.8px;"><strong style="line-height: 20.8px;"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413&utm_campaign=independent&utm_source=indy-website&utm_medium=iframe&utm_content=what-is-stress" rel="nofollow" title="Click for quote">The Independent is working with AXA PPP healthcare to provide affordable health insurance to Independent customers.</a></strong></p> <p style="line-height: 20.8px;"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413" rel="nofollow" target="_blank"><strong style="line-height: 20.8px;">Click here for more information, PLUS get 2 months cover FREE† and £50 M&S Voucher when you take out a plan*.</strong></a></p> <p> </p> <p><strong>The health benefits</strong></p> <p>Professor Timmons and his team of researchers have conducted 10 clinical studies looking at the health benefits of HIT. These have shown HIT can improve aerobic fitness, tone muscles, speed up metabolism and reduce diabetes risk factors. One study showed insulin sensitivity was improved by 24 per cent.</p> <p>"Maximal intense exercise enables the body to handle blood glucose more efficiently after eating – and, this may help people to avoid Type 2 diabetes," says Professor Timmons. "The findings are very clear. We can now state that to improve aerobic fitness you do not need to do 150 minutes of jogging a week. Three minutes of HIT can also do it."</p> <p>There will be further studies later in the year. Professor Timmons also hopes that employers recognise the potential health benefits of HIT. "In my opinion," he says, "anyone who employs large numbers of people should install an exercise bike on the premises. This is a simple way to keep healthy and fit. You don’t need much time, or to change and shower. Yet, the benefits in terms of employee health and wellbeing are immense."</p> <p><strong>HIT</strong></p> <p>All you have to do is use a standard exercise bike. You’ll find these at all reputable gyms. Or, if you think the benefits are worth it, consider investing in one that you can use at home. You can also use a rowing machine or regular bicycle.</p> <ul><li>First warm up with some gentle pedalling</li> <li>Cycle as fast as you can for 20 seconds</li> <li>Rest or pedal gently for two minutes, while you catch your breath</li> <li>Cycle flat out for 20 seconds</li> <li>Rest or pedal gently for two minutes</li> <li>Cycle at maximum capacity for 20 seconds</li> <li>Rest or pedal gently for two minutes</li> </ul><p>Repeat this HIT workout three times a week for a minimum of four to 12 weeks.</p> <p><strong>Sprint interval training</strong></p> <p>SIT (sprint interval training) is another short duration, high-intensity workout regime that has been devised by researchers at Liverpool John Moores University and the University of Birmingham. Researchers claim three weekly sessions (90 minutes in total) improves cardiovascular health and reduces diabetes risks, being as effective as 5 sessions of traditional endurance exercise (taking five hours a week).</p> <p><strong><strong>SIT</strong></strong></p> <p>All you have to do is three sessions a week of six rounds of 30 second bursts of exercise – sprinting or cycling as fast as possible – interspersed with four and a half minutes of low intensity exercise.</p> <ul><li><strong><strong>Warm up</strong></strong></li> <li><strong><strong>Sprint or cycle at maximum capacity (high intensity) for 30 seconds</strong></strong></li> <li><strong><strong>Sprint or cycle at low intensity for four and a half minutes</strong></strong></li> </ul><p><strong><strong>Repeat each high and low intensity about six times each. Do this workout three times a week. Continue for four to 12 weeks.</strong></strong></p> <p>Keeping safe</p> <p>"High intensity workouts can help to get you fit, but there is also a high risk of developing musculoskeletal problems," says Professor Nicola Maffulli, Professor of Sport and Exercise Medicine and Consultant Orthopaedic Surgeon, Centre for Sports and Exercise Medicine and Dentistry at Barts and The London, Queen Mary’s School of Medicine.</p> <p>"You’re also more likely to sustain an acute injury, for example, a tear of muscles, tendons or ligaments," she says.</p> <p>"Or an overuse injury, from prolonged exertion. This is more of a risk if the exercise involves running, hopping or jumping. So these are things to consider, especially if you are unfit or elderly." </p> <p> </p> <p style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; font-family: 'Indy Serif'; font-size: 19px; line-height: 28px; word-wrap: break-word; color: rgb(40, 30, 30);"><span style="box-sizing: border-box; margin: 0px; padding: 0px; font-weight: 700; line-height: 20.8px;"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413&utm_campaign=independent&utm_source=indy-website&utm_medium=iframe&utm_content=what-is-stress" rel="nofollow" style="box-sizing: border-box; margin: 0px; padding: 0px; text-decoration: none; color: rgb(236, 26, 46); background: 0px 0px;" title="Click for quote">The Independent is working with AXA PPP healthcare to provide affordable health insurance to Independent customers.</a></span></p> <p style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; font-family: 'Indy Serif'; font-size: 19px; line-height: 28px; word-wrap: break-word; color: rgb(40, 30, 30);"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413" target="_blank"><strong>Click here for more information, PLUS, get 2 months cover FREE</strong>†<strong> £50 M&S Voucher when you take out a plan*.</strong></a></p> <p style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; font-family: 'Indy Serif'; font-size: 19px; line-height: 28px; word-wrap: break-word; color: rgb(40, 30, 30);"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413&utm_campaign=independent&utm_source=indy-website&utm_medium=iframe&utm_content=footer-quote"><img src="https://web.archive.org/web/20161119062517im_/http://static.independent.co.uk/s3fs-public/styles/story_medium/public/thumbnails/image/2015/09/21/17/health-signup-GETQUOTE.png"/></a></p> <div> <p style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; font-family: 'Indy Serif'; font-size: 19px; line-height: 28px; word-wrap: break-word; color: rgb(40, 30, 30);"><a href="https://web.archive.org/web/20161119062517/https://www.axappphealthcare.co.uk/the-independent/?ref=HOLindependent&source=iFrame0413" rel="nofollow" style="box-sizing: border-box; margin: 0px; padding: 0px; text-decoration: none; color: rgb(236, 26, 46); background: 0px 0px;" target="_blank">For more information on health insurance click here</a> or call <a href="https://web.archive.org/web/20161119062517/tel:01202%20544%20095" style="box-sizing: border-box; margin: 0px; padding: 0px; text-decoration: none; color: rgb(236, 26, 46); background: 0px 0px;">01202 544 095</a> to find out more about how you can tailor health insurance to suit you and to get a quote.</p> <hr style="box-sizing: content-box; margin: 0px; padding: 0px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; border-color: gray; height: 0px; color: rgb(40, 30, 30); font-family: 'Fira Sans', Helvetica, Arial; font-size: medium; line-height: normal;"/> <p style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; font-family: 'Indy Serif'; font-size: 19px; line-height: 28px; word-wrap: break-word; color: rgb(40, 30, 30);"><span style="box-sizing: border-box; margin: 0px; padding: 0px; font-weight: 700;">Terms and conditions</span></p> <p>†The two months cover free offer is for new customers only and is valid for policies purchased on or after 5<sup>th</sup> September 2016 with a start date before the 9th December 2016. If paying annually, you will only be charged for 10 months of cover. If you pay monthly, the 4th and 5th months of cover will be free. Two months free applies to the first year of your policy only. Offer may be withdrawn at any time.  At the renewal of your policy onwards, your premium will be calculated in the normal way.</p> <p>Please note, your premium includes Insurance Premium Tax (IPT) so if the rate of IPT changes this will alter your premium</p> <p> </p> <p> *The Marks and Spencer voucher offer is for new customers only. The vouchers will be sent to you within 28 days of receiving your first subscription payment if paying annually. Or, if paying monthly, within 28 days of receiving your second month’s subscription. Only one voucher will be issued per household.</p> <p> </p> <p>The above offers cannot be used in conjunction with any other offer, apart from our 5% discount for paying annually. Offers may be withdrawn at any time.</p> <p> </p> <p>Lines are open 9am to 8pm Monday to Friday. AXA PPP healthcare may record and/or monitor calls for quality assurance, training and as a record of the conversation.</p> <p>The Independent is introducing customers to AXA PPP healthcare to provide affordable health cover to our readers.</p> <p>The Independent is an Introducer Appointed Representative of AXA PPP healthcare Limited.</p> </div> <meta itemprop="datePublished" content="2013-06-06T14:56:00+01:00"/> <ul class="inline-pipes-list"> <li> More about: </li> <li><a itemprop="keywords" href="/web/20161119062517/http://www.independent.co.uk/topic/Health">Health</a></li> <li><a itemprop="keywords" href="/web/20161119062517/http://www.independent.co.uk/topic/HealthInsurance">Health Insurance</a></li> <li><a itemprop="keywords" href="/web/20161119062517/http://www.independent.co.uk/topic/Fitness">Fitness</a></li> <li><a itemprop="keywords" href="/web/20161119062517/http://www.independent.co.uk/topic/exercise">Exercise</a></li> </ul> <div id="gigya-share-btns-2"></div> <a 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