The phrase 'less is more' has been thrown around for years, usually about artistry, aesthetics, or materialism. To the delight of those in need of fitness motivation, it may now also be applied to exercise. A surge of studies exploring the benefits of high-intensity interval training (HIIT) has demonstrated that improving your physical health may not be as time-consuming as you'd imagine.

High-Intensity Interval Training (HIIT)

You may have participated in HIIT before without realising it. The method involves short bursts of fierce exercise, which alternate with low-intensity recovery periods. A wide range of activities can be incorporated into this form of training, including sprinting, skipping, cycling, and bodyweight exercises. Whatever activity ignites your fitness motivation, there's a perfect HIIT session for you.

Most HIIT workouts last between 10 and 30 minutes but can be as effective as performing steady exercise for much longer. In fact, one study suggests that one minute of vigorous activity can provide equal health benefits to 45 minutes of moderate exercise. The minute was split into 20-second cycle sprints with 2 minutes of slower cycling, sandwiched between a warm-up and cool-down. Participants completed this activity 3 times per week for 12 weeks. Their health was compared to a second group who partook in moderate intensity cycling for 45 minutes, 3 times per week, and a third control group who remained inactive. Participants in both active groups achieved similar gains, including improved blood sugar control and enhanced endurance and muscle function.

HIIT workouts force your body to tap into its anaerobic system for energy, as it can't supply the body with sufficient oxygen. Partway through the training session, the glucose stored in your muscles depletes. This means you will rely less on the anaerobic system and revert to working anaerobically, releasing energy more sustainably but slowly from fat. Although you may not be able to achieve the same intensity as you could on your first round, you are using and improving both your anaerobic and aerobic systems. As you continue to train, the benefits of HIIT become visibly and inwardly obvious, as your physical fitness and mental well-being improve. This may be all the fitness motivation you require to persevere.

HIIT Targets With 4improve

To truly benefit from HIIT workouts, you have to be fully invested. When compared to other forms of exercise, there's a clear tradeoff between intensity and duration. By dedicating every ounce of energy you have during short bursts of activity, you will only need to allocate a short window of time to exercise each week.

4improve is a brand-new app that encourages you to explore your current lifestyle choices, set goals, and monitor your progress across the four main areas linked to well-being: meditation, exercise, nutrition, and tracking. The app's exercise section is split into daily stretching and HIIT workouts, catering for all levels of ability. By setting small, but achievable goals, fitness motivation improves and you are more likely to turn your first forays into exercise into habitual practice. As your first target, we recommend setting aside three 15-minute periods for exercise per week. Selecting a time that is likely to remain free and adding this to your diary (with the help of 4improve's Plan Your Week) may help you to achieve your goal.

The app contains a wide variety of HIIT workouts, split into 3 ability levels and 5 categories: full body strength, cardio, upper body, leg crushed, and firm abs. Sessions last between 10-15 minutes and are broken down into several high-intensity exercises with recovery periods in between each round. The diverse range of HIIT videos sustains fitness motivation and caters to every muscle group. Each workout is led by an easy-to-follow video demonstration and none of the exercises requires equipment. All you need to get started is a small space and the 4improve app!

Increase Your Fitness Motivation Today

4improve bridges the gap between holistic living and achievable goals. Housed under one roof, you can set targets, complete exercises, and track your progress. By encouraging users to start small and make subtle lifestyle changes, 4improve helps to incite meaningful change across the four most significant well-being areas. To join thousands of others who are making positive changes in their lives, download 4improve for FREE on the App Store or Google Play. Act now as this offer is available for a limited time only!