Low-volume HIIT, High Rewards

Love boot-camp classes but in a time crunch? Less than 20 minutes of high-intensity interval training (HIIT) can reap just as many benefits as the usual 30 minutes a day, per research published in the Journal of Physiology. Along with strong quads and a six-pack, “HIIT improves the heart’s ability to pump blood and circulate oxygen and nutrients to organs and muscles,” says study author Angelo Sabag, PH.D. Give it a shot with 10 x 60 seconds of running or cycling at 80 to 90 percent of max effort with 60 seconds active recovery (i.e., walking) at 30 percent effort.