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Intervals, Not Just Sitting: The Mini-Workout Revolution

Are you sitting all day for work or other reasons?

If so, there's a growing body of research suggesting that you might be risking your health. Sitting for extended periods has been linked to a host of chronic diseases, including heart disease and diabetes.

However, the latest research provides a sliver of hope. Studies are showing that even brief bouts of interval training, also known as "exercise snacks," can help mitigate these risks.

Let's delve into this exciting development.

home workout

The Four Essential Parts of an Interval Workout

Interval training, in its simplest form, involves alternating periods of high-intensity exercise with periods of lower-intensity recovery. An interval workout typically has four essential parts:

  1. Warm-Up: A five to ten-minute session of light exercise to increase your body temperature and prepare your muscles for the workout.

  2. High-Intensity Intervals: Short, intense bursts of exercise where you push your heart rate up.

  3. Recovery Intervals: Periods of lower-intensity exercise to allow your heart rate to come down and your body to recover.

  4. Cool-Down: A period of lower intensity exercise to help your body return to its resting state.

The Six Types of Interval Training

While the basic principle of interval training is simple, there are several variations, each with its benefits.

  1. High-Intensity Interval Training (HIIT): This involves periods of near-maximum intensity followed by a recovery period.

  2. Tabata: This is a form of HIIT, but with a specific structure: 20 seconds of all-out effort, followed by 10 seconds of rest.

  3. Sprint Interval Training (SIT): This involves sprinting for short periods followed by a longer recovery period.

  4. Fartlek Training: This is less structured, with the intensity and speed varying whenever the individual chooses.

  5. Aerobic Interval Training: This involves maintaining a high intensity that can still be sustained for a longer period.

  6. Circuit Training: This involves rotating through a series of exercises targeting different muscle groups with minimal rest in between.

The Super-Short Interval Training Workout to Counteract a Sedentary Lifestyle

One of the most promising findings from recent research is that even super-short workouts can help counteract a sedentary lifestyle. A short, intense workout can provide similar cardiovascular benefits as longer, moderate-intensity workouts. The workout can be as simple as climbing a few flights of stairs or doing a few minutes of jumping jacks.

Remember to start with a brief warm-up and end with a cool-down to prevent injuries. And even if it's just a short workout, it's important to maintain the intensity during the high-intensity intervals.

All-Around Tips for Preventing Injuries

home workout

Even with these short workouts, it's crucial to prioritize injury prevention. Here are a few tips:

  1. Warm-Up and Cool-Down: As mentioned above, these are crucial to prepare your body for the workout and help it recover afterwards.

  2. Gradually Increase Intensity: Don't dive headfirst into high-intensity workouts. Gradually increase the intensity and duration of your workouts to allow your body to adjust.

  3. Use Correct Form: Incorrect form can lead to injuries. It's often beneficial to work with a trainer initially or watch online tutorials to ensure your form is correct.

  4. Listen to Your Body: If you feel pain or discomfort, it's crucial to stop and rest. Pushing through pain can lead to serious injuries.

Interval Training at Home or At Your Desk

For those working from home or in an office setting, it might seem difficult to incorporate interval training into your routine. However, with a little creativity, you can engage in effective workouts without having to step foot in a gym or outside. Here are a few ideas:

home workout, desk exercise

1. Desk-ercise:

These are exercises you can perform right at your desk, without requiring much space.

Chair Squats: Stand up from your chair, lower your body back down, stopping right before you sit back down, and then stand back up again. Do this for 30 seconds, rest for 30 seconds, then repeat.

Desk Push-Ups: Place your hands on the edge of your desk, walk your feet back to a 45-degree angle and do push-ups against the desk. Do as many as you can in 30 seconds, rest, then repeat.

Seated Leg Raises: While seated, straighten one or both legs and hold in place for five or more seconds. Then lower your legs back to the ground without letting your feet touch the floor. Repeat for 15 reps.

2. Living Room Workout:

If you are working from home, utilize your living room space to incorporate some interval training.

Jumping Jacks: These are a simple but effective way to get your heart rate up. Do jumping jacks for 30 seconds, rest for 30 seconds, then repeat.

High Knees: Stand in place and run while lifting your knees as high as possible. Do this for 30 seconds, rest, then repeat.

Burpees: Begin in a standing position, then squat down, place your hands on the floor, and kick your feet back into a plank position. Quickly reverse the move and repeat.

3. Stair-Stepping:

If you have access to stairs, they are an excellent tool for interval training.

Stair Sprints: Safely run up the stairs as fast as you can, then carefully walk back down to recover. Repeat for a few cycles.

Remember, the most important thing is that you're moving and getting your heart rate up.

Interval training is adaptable, and these exercises can be modified based on your fitness level and abilities. Always listen to your body and stop if something doesn't feel right. And of course, don't forget to drink water and recover properly after your workouts!


Exercise should help improve your health, not compromise it. While interval training can be a beneficial exercise strategy for many individuals, it's not suitable for everyone. Certain individuals may have health conditions or risk factors that can make high-intensity exercise unsafe. Therefore, always seek professional medical advice before diving into a new workout routine. This blog provides a general guideline based on current scientific evidence, but your healthcare provider will be able to provide the most accurate and personalized advice.


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