In Fitness

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Time management is always key. When one has little time to do anything, much less exercise, it’s important to make efficient use of free time in exercising. Full body workouts are a great way to incorporate intense exercise into one’s routine without it taking up a huge chunk of your time. In fact, most people find that 20- 40 minutes is more than enough to get the heart pumping and the sweat going.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a favorite for burning fat and raising the metabolism because it packs a punch in a short period of time—perfect for busy people on the go. The science behind this is that after a workout is completed, oxygen uptake remains elevated. This phenomenon is called Elevated Post-Exercise Oxygen Consumption (EPOC). The duration of EPOC varies depending on the several factors such as the intensity and duration of the exercise program. The higher the EPOC, the more calories burned after the workout even once the individual is back at resting levels.

Studies show that HIIT increases EPOC for up to 24 hours after your exercise program, something you won’t really get from low intensity exercise such as walking or jogging. Low intensity cardio still produces an EPOC effect, but often this will only last up to a few hours after working out. On the other hand, an exercise program encourages weight loss and reduced fatigue and lethargy after a workout has been enjoyed.

Here’s a quick HIIT workout that you can do anywhere. You just need about 3 square meters of space, a timer and a bottle of water to keep hydrated!

Warm Up

To warm up, do a light jog in place for 5 minutes. This will get your body primed and warmed up for bouts of higher intensity that are soon to follow. Then stretch all of your muscles out and enjoy the best warm up workout before you begin your own exercise program.


After warming up for 5 minutes, you are ready for the high intensity intervals. You may choose from high knees, high jumps or jumping jacks for these pilates exercise intervals. Choose whichever one is most difficult for you to achieve the highest heart rate with the least amount of effort.

  1. Do 30 seconds straight of your exercise of choice. You want to observe proper form, but do the repetitions quickly to get your heart rate up. Think maximum effort.
  2. Rest for 1 minute and catch your breath. You may do light activity here like walking in place.
  3. Do another bout of 30 seconds straight at full intensity and alternate with 1 minute rest. Perform this cycle 10 times.

Cool Down

Once you have performed 10 cycles of the high intensity and rest cycles, it’s time to cool down. Jog in place for another 5-10 minutes to get your heart rate down and your body back to resting levels.


Pilates are also great ways to get in a low-impact workout. You just need a mat or a towel to lay on. Ideally, you’ll want to attend a class first on the basic poses and positions in the exercise program. This will ensure that you are performing them correctly to avoid injury. Once you have the basics down, you can practice anytime, anywhere.

Pilates is great for professional exercise programs because it calms the mind and stimulates the feel-good hormones, meaning you are left feeling rejuvenated and ready to take on a new day. You won’t need more then 20-40 minutes at a time to reap the benefits of these amazing workouts, so don’t be afraid to squeeze in a quick workout session over your lunch break. You’ll still have time to eat afterwards, too.

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