In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.
The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.
In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a second option for carrying out your brief, but effective, intensity work outs.
Besides using a stationary bike, which is one of the safest ways to do this, you may want to try a squat thruster. Basically, this is a familiar move. It includes the act of sitting and standing (hey that’s familiar), followed by raising your arms up, also called a shoulder press. It’s easy. Sit on a firm surface, like a chair or table. Hold your folded hands against your chest. Stand straight up. Then raise your arms straight up.
As this gets too easy, hold a dumbell in your hands. Keep your knees aligned over your toes, so your knees don’t angle in or out too far. Also, keep your back from arching as you raise your arms overhead. Be careful not to hit your chin with the dumbell as you raise your arms up.
Give it a shot using the timing sequence I gave you in Part 2.
In Parts 5 and 6, I’ll introduce two more ways to get a high intense workout that’s easy and that you can do in the comfort of your own home or office.
Until then, be sure to check out our clinic website at Alpine by clicking here.