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May 18, 2016
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Workouts don’t have to be complicated or take up hours of your week to be effective.

Canadian research has recently proven that working out for essentially just one minute of maximum effort a day can give you the same health benefits as working out for 45 minutes at moderate intensity. But that doesn’t mean you literally just have to work out for one minute.

For their study, the exercise scientists devised a high intensity interval training (HIIT) program that consisted of three 20-second intervals of all-out work, with two minutes of low-intensity exercise in between. Together with a two-minute warm-up and a three-minute cool-down, that adds up to a 10-minute full workout. All the same, though, that’s still way less time than your usual one-hour training program.

Now, to help you on your way to your #FitnessGoals2016, Coach David Victorio of 360 Fitness Plus Alabang designed a HIIT circuit that combines some cardio and strength exercises that will only take 10 minutes of your time. And the best part: There’s no equipment required, so you don’t even have to go to the gym.


HOW TO DO IT

Perform the warm-up as prescribed, then proceed to the workout proper.

For the circuit, perform as many reps as possible (AMRAP) of each exercise for 30 seconds before moving on to the next, with no rest in between. After completing a four-minute round, rest for two minutes. Do two to three rounds.

Finally, cool down with some stretching at your own pace.

Right below is your exercise menu, and the exercise how-to's right after.

Warm-up:
Squat to stand (6 reps)
Front plank (30 secs)
Glute bridge (30 secs)

Minute 1:
Inch worm (30 secs)
Ali shuffle (30 secs)

Minute 2:
Bodyweight squat (AMRAP, 30 secs)
Mountain climber (AMRAP, 30 secs)

Minute 3:
Push-up (AMRAP, 30 secs)
Jumping jack (AMRAP, 30 secs)

Minute 4:
Sit-up (AMRAP, 30 secs)
Burpee (AMRAP, 30 secs)

Cool-down:
Full-body stretching


THE EXERCISES

Squat to stand

Standing shoulder-width apart, keep your legs straight then reach for your toes with your hands. Next, bend your knees and bring your hips down into a deep squat. Then raise your arms overhead and stand up. That’s one rep.

Front plank
Assume push-up position, then bend your elbows and plant your forearms on the floor parallel to each other. Engage your core. Your body should form a straight line. Hold. 

Glute bridge

Lie on your back, flat against the floor with your knees bent and your heels planted firmly on the floor. Raise your hips and drive your glutes upward until your torso is in a straight diagonal line. Hold.

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Inch worm

Start in an inverted “V” position. Lock your elbows and your knees. Your arms and legs should be straight at all times for the duration of the move. Now, move your hands forward little by little until it is at a position just above your head. Your legs will then follow until you’re back to your starting position. Your back should not curve at any point during the movement.

Push-up
You know how to do this! Just remember to keep your body (from your head to your ankles) straight throughout the movement, and your elbows tucked closely to your torso.

Ali shuffle

Start with one foot in front of you. Keep your weight on the balls of your feet, then shuffle them by switching your lead foot with a low jumping motion.

Bodyweight squat

Stand with your feet shoulder-width apart. Bend your knees and lower your body to the ground until your thighs are parallel to the floor. Return to start position. That’s one rep.

Sit-up
You know how this goes too, but a word of caution: To avoid straining your neck, either keep your arms crossed over your chest, or position your forearms beside your ears without touching your head.

Mountain climber

Assume push-up position, then bring your right knee up to your chest. Go back to starting position, then repeat with your left knee. Maintain a straight back at all times. That’s one rep.

Jumping jack
This is basic. You go this, bro!

Burpee

Stand with your feet shoulder-width apart. Drop to a push-up position, and crank out one push-up, then explosively jump back up to your starting position. That’s one rep.

 

Images via Menshealth.com (Bodyweight squat); Bodybuildertime.com (Squat to stand); GIFs via Giphy.com

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