If you want to get a killer body but don’t have time to exercise for an hour a day, that’s okay! A recent study just found that it is possible to burn 200 calories in two and a half minutes with high-intensity interval training!
The study had five healthy people cycle on stationary bikes for five 30-second intervals of high-intensity cycling, breaking for four-minute breaks in between intervals. That’s it! They burned 200 more calories than on days they didn’t exercise at all!
This is great news for all of us! It means that adding just two and half minutes of HIIT to your workout will help you burn off an extra 200 calories, which could add up to 20 pounds in a year!
Here are five intense exercises you can do anywhere for 30 seconds each. Go all out on each of these exercises for 30 seconds, and then rest for 30 seconds. Repeat once or for maximum burn, repeat three times.
Here Are 5 Exercises That Can Burn 200 Calories in Just 2.5 Minutes:
1. Jumping Jacks
Just your standard jumping jack. Stand with your feet together and your hands down by your sides. In one motion, jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position. Move swiftly to get that heart rate up!
2. High Knees
Stand straight with the feet hip-width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other simultaneously, lifting your knees up to meet your hands as high as possible. Land softly on the ground with the balls of your feet.
3. Mountain Climbers
Begin in a push-up position with your weight supported by your hands and toes, and then alternate, bringing your knee to your chest on each leg. Keep your booty down and brace your abs.
Stand with your feet hip-width apart and your arms down by your sides. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs back into a push-up position and lower your chest to the floor. Push your chest back up to the press-up position and thrust both feet forward and land in the squat position. Jump up and raise both hands over your head landing back in starting position.
5. Jump Squat
Start by doing a regular squat. Engage your core and jump up explosively. When you land, lower your body back into the squat position. Land as quietly and as controlled as possible.
Pro Tip: Count how many of each exercise you can do in 30 seconds and try to beat that number each time you do this workout! Not only will you torch calories, but you’ll be competing against the person that matters the most: You!