A health and wellbeing expert has revealed his top tip for exercise, weight loss and even living longer. Diet guru Dr Michael Mosley has suggested that high intensity interval training (HIIT) is one of the most effective ways to boost longevity, improve heart health, lose weight and reduce the risk of diabetes.
Sharing his advice on his Radio 4 show Just One Thing, the 66-year-old revealed he carries out HIIT workouts himself to stay healthy. His own quick routine involves exercises such as squats, planks and star jumps.
HIIT involves short periods of high-intensity or “burst” exercises followed by brief recovery periods which are often repeated several times over a 20 to 30 minute period.
This is especially good news for people who don’t have a lot of time to spare, as HIIT training can be done in quick, short bursts – and it doesn’t require a costly gym membership either.
Dr Mosley emphasised that people don’t need expensive gym equipment and can simply use their own body weight.
As reported by Gloucestershire Live, he explained: “We know exercise is good for us, but many people struggle to fit it in. If this sounds like you, it could be the answer.
“Not only can you burn more calories in less time, but it can build your muscles and boost your brain power. What’s more, you can introduce intervals of more vigorous intensity into almost any exercise running cycling. Even your morning walk.
“It’s really about adapting it to your current level of fitness, and in the long term, it can have big benefits, increasing muscle strength, fitness, improving your heart and reducing your risk of type two diabetes.”
To achieve this he suggested that high intensity walking could be a good way to increase the pace.
An example of this would be incorporating a 20-minute walk at lunchtime with intervals of fast walking for three minutes, followed by a normal pace.
He also recommended replacing a walk with a short workout later in the week.
“You do five lots of one minute intervals,” he said. “These are either running on the spot or going up the stairs, so you do a little bit of gentle warm up. Then you go fairly hard for one minute.
“You have a breather for one minute until you’ve done a total of five minutes of fairly vigorous workout. That should get you done within 15 minutes.”
Dr Mosley explained that high intensity exercise has a significant impact on the body’s mitochondria cells, which “tend to become less effective as we age”.
He said: “In a recent study, volunteers were asked to do hit cycling at maximum intensity for four lots of four minutes.
“They did this three times a week. After three months, they’d not only improve muscle mass and strength, but increase their mitochondrial activity by up to 70 percent.”
Dr Mosely also referenced a 2020 study, published in the British Medical Journal.
“A Norwegian study randomised 1,500 adults to either doing HIIT moderate exercise or a control group, and they were asked to stick to this protocol for five years,” he added.
“It turned out that he had the biggest impact on both quality of life and fitness. It also led to the biggest reductions in death from all causes.”
Some HIIT exercises you can try at home include:
- Mountain climbers
- Jogging on the spot
- Squats
- Jump lunges
- Burpees
- Planking
- Bicycle crunches
- High knees
- Push ups
- Star jumps.
Before starting your workout try a gentle exercise to warm up. Then perform an exercise for 30 seconds and rest for another 30 seconds.
Mix and match different exercises from the list, resting between each one.