Latest news with #HIIT
Time of India
11 hours ago
- Health
- Time of India
No time for 10k steps daily? Try this Japanese walking technique that gives 10 times the benefits in 30 minutes
Walking 10,000 steps a day is often recommended for improving overall health, aiding weight loss, and maintaining cardiovascular fitness. But in today's busy world, hitting that number daily can feel impossible. If you're someone who struggles to make time for long walks, there's good news. A Japanese walking technique discovered in 2007 offers a powerful alternative. According to fitness coach Eugene Teo, this 30-minute protocol provides up to 10 times the benefits of traditional walking. It's simple, efficient, and perfect for those short on time but eager to stay healthy and fit. What is the Japanese walking technique This technique, rooted in research from Japan, involves alternating between periods of fast and slow walking. Rather than aiming for a set number of steps, it's all about intensity and interval timing. Specifically, the method includes five sets of: 3 minutes of brisk walking 3 minutes of relaxed walking This interval cycle lasts for a total of 30 minutes. By switching between fast and slow walking, the body experiences improved cardiovascular stimulation and muscular engagement in less time. How Japanese walking technique compares to walking 10,000 steps Fitness coach Eugene Teo highlights that this method doesn't just save time—it significantly boosts physical results. Based on studies, participants following this protocol experienced: 29 times more improvement in aerobic fitness 10 times greater gains in leg strength 3 times better blood pressure management In contrast, reaching 10,000 steps often takes one to two hours, depending on pace. This technique condenses the effort into a compact, effective 30-minute routine. Why the technique works so well The alternating pace mimics high-intensity interval training (HIIT), which is known to maximize workout efficiency. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like [단독] 서울 임플란트 '33만원' 에 가능해 플란치과 더 알아보기 Undo The brief, repeated bursts of effort challenge the cardiovascular system while allowing short recovery periods, improving stamina, heart health, and muscle tone. This approach also makes walking feel more dynamic and less monotonous than simply aiming for a step count. Who can benefit from this method Anyone who feels too busy for long walks or is looking for a more effective use of their exercise time can benefit from this Japanese walking technique. It's low-impact and suitable for all ages and fitness levels. Plus, no special equipment is needed—just a good pair of walking shoes and a timer or watch. If you're tired of falling short of your 10,000-step goal, consider trying this efficient and powerful alternative. The Japanese walking technique proves that it's not about how much you walk, but how you walk. With just 30 minutes a day, you can unlock a wide range of health benefits and make fitness work for your lifestyle. One step to a healthier you—join Times Health+ Yoga and feel the change
Egypt Today
3 days ago
- Health
- Egypt Today
5 Easy HIIT Workouts You Can Do at Home
No gym? No equipment? No problem. Some workouts are so easy and effective that you can do them from the comfort of your home, and one of these workouts is HIIT. If you're unfamiliar with the term, HIIT workouts, aka High-Intensity Interval Training, are a type of exercise that alternates between short bursts of intense exercise and brief recovery periods, and they have endless benefits. From keeping your heart healthy to increasing fat loss, there are many HIIT workouts that you can practice. So grab your mat and let's get started! Burpees Burpees are one of the most effective full-body HIIT workouts, as they engage most of the body's muscles during a single exercise and are great for keeping your heart pumping. You squat down, place your hands on the floor, and jump your feet back into a push-up position. After a push-up (optional), you jump your feet back in and finish with a jump straight up, and arms overhead. Mountain Climbers This exercise is great for your core strength. First, you start in a plank position and quickly alternate bringing your knees toward your chest, as if you're running in place horizontally. Planks Love 'em or hate 'em, planks are one of the best workouts when it comes to strengthening the core and improving your posture. Lay on your stomach, the slowly lift yourself up onto your forearms and toes while keeping your back straight and engage your core. Stay in position for minimum 20 seconds if you're a beginner. Body-weight Squats Bodyweight squats are great for your lower muscles. Engage your core, keep your chest up, and lower as if sitting in an invisible chair. Keep heels flat, then push through them to stand back up. High Knees If you want to keep your heart pumping throughout your workout, high knees are a must. They're a quick and effective way to get your cardio in—just jog in place while lifting your knees as high as you can. Engage your core and stay light on your feet.
Indian Express
24-05-2025
- Health
- Indian Express
‘Burn fat, build fire': Malaika Arora shares a quick, at-home HIIT workout routine
Malaika Arora's fitness videos inspire many to get moving despite responsibilities and hectic schedules. In a recent Instagram video captioned 'Burn fat, build fire,' she shared some quick, at-home HIIT (High-Intensity Interval Training) workouts that can help burn fat and improve muscle mass. Personal trainer Deepika Sharma told that the HIIT exercises shown in the video have the following benefits if added to your fitness routine: 1. Jump squats raise your heart rate quickly and activate your quads and glutes. Just a few reps in, and you'll be sweating. 2. Mountain climbers combine cardio and core strength, helping burn fat even after your session. 3. Glute bridges are great for toning the glutes and relieving tension in the lower back. This move is low-impact but highly effective. 4. Plank shoulder taps stabilize your whole body and target your core and shoulders without straining your spine. 5. High knees are a fast-paced move that boosts your heart rate and engages your lower abs without any equipment. 'The format is short, intense, and manageable. Since it's doable, you're more likely to stay consistent — and that's what drives real results,' said Sharma. Fitness trainer Garima Goyal told us that HIIT workouts are, as their name suggests, short bursts of exercise that are high in intensity. Their popularity comes from the fact that they are incredibly time-efficient. 'In our fast-paced lives, where finding time for regular exercise can be challenging, HIIT allows individuals to achieve significant fitness gains in a relatively short time compared to traditional steady-state cardio exercises. The concept of intervals, alternating between short bursts of intense effort and brief rest or lower-intensity periods, allows for maximum output in a condensed workout session,' she added. The intense effort during the workout creates an 'afterburn' effect known as excess post-exercise oxygen consumption (EPOC). 'This means that the body continues to burn calories at an elevated rate even after the workout has ended, contributing to greater overall energy expenditure,' Goyal said. According to her, the intense bursts of activity elevate heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. In addition, high-intensity workouts are effective for building and preserving lean muscle mass. 'While traditional cardio exercises may lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components often incorporated into these workouts,' she said. Still not convinced? Here's a quick overview of why you should try Malaika Arora's HIIT routine: 1. You'll sweat in five minutes flat. No time wasted, no fluff. 2. It keeps torching fat even after you're done. (Yes, this is science.) 3. Hits all the right spots. Legs, glutes, core—one workout, triple threat. 4. Zero equipment. Just a mat, some space, and you. 5. Short, sharp, and fits your day. 6. It's intense but not insane. Which is why you'll keep doing it. One of the most important things is consistency for your body. However, before getting started, keep the following advice in mind: Sharma advised warming up since going in cold invites cramps and injuries. 'In case you have sensitive knees or ankles, skip the jumps or scale it down. First-time users should go slow and build it up. Your joints love cushion, hence a mat or soft surface is non-negotiable,' she added. According to her, form is everything. Her mantra? Look sloppy, move sloppy, feel sloppy. 'Spend time perfecting the basics first- take as much time as your body needs,' she said. Needless to say, always hydrate. Keep a water bottle handy as you are bound to sweat a lot. And in case you feel light-headed, take a rest. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
The Independent
22-05-2025
- Health
- The Independent
Want to improve your heart health? Try interval walking
Interval walking, a new fitness trend from Japan, involves alternating between high and low-intensity walking. This high-intensity interval training (HIIT) method can burn more calories than normal walking and improve cardiovascular health. Interval training may also lower blood pressure, improve heart rate, and reverse age-related muscle loss. The method suggests walking at a low intensity for three minutes, then a high intensity for three minutes, and alternating between those intensities for 30 minutes or more. Just 9,000 steps a day can lower cancer risk. Adults should aim for at least 150 minutes of moderate-intensity exercise weekly.
Time of India
18-05-2025
- Health
- Time of India
Is 'Japanese walking' the secret to smarter fitness? How a 30-minute hack can make you fitter, leaner, and 10 years younger
What if your daily walk could burn more fat, lower your blood pressure, and even make you feel a decade younger? Enter Japanese Interval Walking — a science-backed 30-minute fitness routine that alternates between slow and brisk walking. Loved by seniors and beginners alike, it's proving more effective than traditional workouts. Discover how this Japanese trend is transforming fitness routines around the world. Tired of too many ads? Remove Ads Why 'Just Walking' Doesn't Cut It Anymore Tired of too many ads? Remove Ads The Science Behind the Stride Variations for Every Lifestyle A Fitness Revolution in Every Step Walking might seem like the simplest form of exercise — something your fitness tracker demands you do 10,000 times a day. But in Japan, scientists have taken this humble activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. It's called Interval Walking Training IWT ), and its benefits may surprise even the most seasoned leisurely strolls or hour-long treadmill trudges. IWT is all about smart bursts of energy. Originating in Japan and developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. The results? A fitter heart, stronger legs, and even a shot at turning back the biological people associate High-Intensity Interval Training (HIIT) with grueling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health , and fat burn than hours of slow-paced an AoM podcast, Dr Martin Gibala explained that scientific trials in Japan have shown that those who practiced this walking method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate Nose even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were why does Japanese walking work so well? According to a report from The Indian Express, it's all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training — just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout, but a rejuvenating full-body to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backward walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at you're strolling in your garden, pacing your terrace, or hitting a city park, the Japanese way of walking is reshaping how we see exercise — accessible, effective, and a world obsessed with gym memberships and step counts, Japanese walking offers something rare — simplicity with science. You don't need an instructor yelling in your ear or a smartwatch dictating your life. All you need is 30 minutes, a good pair of shoes, and the willingness to walk with the next time you're thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.
