If you haven't got time for a leisurely hour-long gym session, high-intensity interval training could be the perfect activity for you.

HIIT basically involves workouts that switch between intense bursts of movement and less-intense activities, or in some cases general resting.

A good example of how you can go about this is running; if you're not a fan of jogging then going about it in another way could not only make it easier, but have more benefits. Begin with walking for two minutes, followed by a minute sprinting, before returning to the original set up. Doing this for around 20 minutes is an ideal time and it will feel more effortless as you build up stamina.

Likewise you can try this method with other moves such as burpees; anything which can be done in short periods is perfect.

HIIT is great for weight loss, as you burn off more fat and calories during these workouts. To get the best results, you want to make your intense bursts full of energy, giving it as much as you can rather than an average performance. This will put your body into hyperdrive mode, which will see more fat loss in the hours after you exercise compared to a normal workout session. The more accustomed you become to this method, the more efficient you'll be at using and producing energy.

On top of this it'll increase your metabolism, which is always a good thing.

Another plus of HIIT is that you don't need any equipment to make it work; a pair of legs and arms are the main assets! If anything, using items like weights can actually take away the pros of the high-intensity bursts, as you won't be able to push yourself as much (remember: you need to put your all into them). If you have to focus on holding something it may even muddle your focus.

If you're working hard on building muscle, then you'll be pleased to hear that previous studies have found that HIIT workouts have seen people lose weight and maintain their muscles, whereas some exercises see you lose both. So you won’t have to wave goodbye to the rock-hard biceps that took ages to build!

And as mentioned before, not much time is needed for a HIIT workout. As little as a 15-minute session is just as good, if not better, as spending ages in the gym. Fit it in first thing in the morning or when you get home from work - whatever is best for you!

© Cover Media