Even in a very short amount of time, if you focus and exercise intensely, you can fully enjoy the health benefits.

If it is difficult for you to allocate a long exercise time, try short-term workouts to reduce body fat. Alternating between high-intensity and low-intensity exercises is effective. Performing only high-intensity exercises can lead to a lack of oxygen in the body, which impairs the function of mitochondria that produce energy. During this time, repeatedly doing low-intensity exercises helps replenish oxygen in the body, allowing mitochondria to produce energy efficiently. When mitochondrial function is activated, the body's metabolism becomes more active, making it harder for fat to accumulate.

The method is as follows: sprint at full speed for 15 seconds, then walk slowly for 45 seconds, and repeat. There are research results on the health benefits of this method. A research team from Curtin University's School of Health Sciences in Australia divided 90 adults aged 18 to 60 into two groups, each practicing different exercise methods for 10 weeks.

 

One group repeated 18 times a cycle of sprinting at full effort for 15 seconds, during which they could not converse with the person next to them, followed by walking slowly for 45 seconds. They performed this three times a week. The other group biked for 45 minutes, five times a week. The intensity during these activities was moderate enough to allow conversation with the person next to them.

 

The results comparing the physical changes of the two groups after 10 weeks showed that both groups experienced an average 9% increase in body oxygen levels and a similar reduction in body fat.

 

The reason why the two exercises produce similar effects is that intense exercises like sprinting, even for a short period, cause a lack of oxygen in the body, prompting the heart and lungs to work vigorously to quickly replenish oxygen. During the exercise process, the cardiopulmonary muscles are strengthened, leading to improved cardiopulmonary function.

 

However, high-intensity exercise can suddenly raise blood pressure. People with heart or lung problems should consult a doctor and adjust the exercise intensity accordingly.

 

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Five minutes?

Running for 5 minutes might make your heart burst lol

Besides walking...

It seems that interval walking exercise has these effects.