Improve Your Health In Under 30 Minutes

 

HIIT workout

Try a HIIT Workout

If you want to ditch the spare tire and get in tip-top shape, experts recommend fitting a half-hour of exercise into your daily routine. Doesn’t sound doable? You’ll be pleasantly surprised to discover that a 15-minute workout can actually help you lose weight—you just have to be strategic about the one you choose. HIIT, or high-intensity interval training, involves short bursts of  high-intensity exercise such as burpees or weighted squat jumps followed by a low-intensity rest phase such as walking or stretching. A study published in the journal BMC Endocrine Disorders discovered that engaging in a 15-minute-long HIIT workout improved overweight participants’ insulin sensitivity more significantly than moderate-intensity training. “The main point of HIIT is the excess post-oxygen consumption ‘EPOC.’ In other words, 24 hours after your workout, your metabolism is still revved up,” health fitness instructor Jim White, RD,  ACSM, and owner of Jim White Fitness & Nutrition Studios tells us.

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Meditate

Don’t underestimate the power of your mind when it comes to giving your well-being a much-needed makeover. “Science shows that stress can trigger cravings for less healthy foods, as well as set your body up to store more fat. So, meditation, yoga, and taking time to do things you like to do are great healthy-weight strategies,” Annie Kay, MS, RDN, Lead Nutritionist at Kripalu Center for Yoga & Health tells us in 32 Ways to Lose Weight Faster. Plus, meditation may be effective in treating high blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia, according to the National Center for Complementary and Integrative Health.

 

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Follow the 20-20-20 Rule

If you spend the day staring at blue-light-emitting screens like the majority of Americans, you likely suffer from watery, bloodshot eyes by end of day. Combat your iDevices’ peeving side effects by investing in computer glasses and try the 20-20-20 rule: Every 20 minutes, take a 20-second break from your screen and focus your eyes on something at least 20 feet away. It’ll help you reduce eye strain and fatigue, according to the Canadian Association of Optometrists.

 

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