Simple three-minute exercises that ‘boost health and protect your heart’, say experts

By Staff 6 Min Read

A recent study found that short bouts of three-minute activity that left the participants slightly out of breath appeared to be more important than their total amount of physical activity daily

A recent study has found that short bouts of three-minute activity are important than people’s total amount of physical activity every day.

The research by UK Biobank also found that physical activity between 6pm and midnight was linked to greater health benefits for obese people, and those who worked out in the evening had the lowest risk of premature death and death from cardiovascular disease, according to the study of 30,000 participants.

Gavin Cowper, an exercise expert and owner of Exersci, has shared three ways people can enjoy a three-minute workout that raises their heart rates, reports Bristol Live.

High-Intensity Interval Training (HIIT)

High-intensity interval training saw a surge in popularity during the pandemic, and it has remained relevant due to its significant benefits. HIIT is a fantastic way to maximise your workout in a short amount of time, and there are several ways you can mix up your workout routine.

  • Star Jumps – Start with 30 seconds of star jumps to get your heart rate up and prepare yourself for the rest of the workout.
  • Bodyweight Squats – Follow your star jumps up with 30 seconds of bodyweight squats, ensuring proper form by keeping your back straight and lowering your hips until your thighs are parallel to the ground.
  • Mountain Climbers – Finish this mini HIIT workout with 30 seconds of mountain climbers, engaging your core and moving your legs in a running motion against the floor.

Repeat this circuit three times, with a 20-second break between each round.

Cardio

This is a cardio-focused workout that will get your blood pumping and your heart rate going in a short amount of time.

  • Burpees – Perform as many burpees as you can in 30 seconds, combining a squat, jump, and plank into one fluid motion.
  • High Knees – Then, immediately transition into 30 seconds of high knees, driving your knees up towards your chest while standing in place.
  • Skipping – Finish with 30 seconds of skipping. This exercise is still championed by many elite athletes, especially boxers, and can easily be done from home.

Rest for 30 seconds after completing the circuit, then repeat for a total of three rounds.

Core

  • Plank – Hold a plank position for 30 seconds, keeping your body in a straight line from head to heels.
  • Russian Twists – Sit on the floor, lean back slightly, and twist your torso to touch the ground on each side for 30 seconds.
  • Leg Raises – Lie on your back and lift your legs towards the ceiling, lowering them back down without touching the ground, for 30 seconds.

Repeat this sequence three times with a 20-second rest between rounds.

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