by Jessica Cassity
One of the most important and life-altering discoveries to come out
of the workout world is that getting into shape isn’t an all-or-nothing
proposition. In fact, research consistently proves that more frequent
bursts of intense physical activity can produce the same
muscle-building, fat-blasting, health-boosting benefits as the
long-recommended 30 minutes a day. “Any amount of exercise is better
than none, and short, repeated bouts may actually beat out one long
blast,” says Martin Gibala, Ph.D., chair of the kinesiology department
at McMaster University in Canada.
But what if you really only have one minute to spare? Is it truly
possible to get your heart pumping in such a short amount of time? The
answer is definitively yes.
The solution for your short-on-time training: burpees. This
body-weight exercise may just top the chart for how many major muscle
groups it activates. And because you’re moving quickly up and down off
the ground, this move can yield a significant cardiovascular response in
as little as 60 seconds, says Gibala.
Do it: Stand with your feet hip-width apart, then
squat and place your hands on the floor, just outside your feet. Jump
both legs back to a pushup position your body forming a straight line
from head to heels. Immediately reverse the move, then jump as high as
you can off the ground, raising your arms overhead. That’s one rep; do
as many as you can in 60 seconds.
Modify based on your fitness level: To make it
easier, step your feet back one at a time into the pushup position; to
make it harder, do a pushup before continuing.
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