It’s a common knowledge that you should exercise to keep your physical health in shape. You may want to exercise more, but as with many people, your excuse about not working out is perhaps because you don’t have enough time.

With your busy schedule, it’s difficult to squeeze a complete workout. But there’s good news: you can burn calories and stay healthy and fit through mini-workouts that you can do throughout the day.

According to the study published in the journal PLOS One, one minute of intense exercise thrice a week is as effective as a full set of endurance training. The study, authored by Martin Gibala, claims that short bursts of exercise, known as sprint interval training, can produce health benefits that can help you fight diseases, such as:

  • Diabetes
  • Obesity
  • Heart disease

Here are some exercises you can do to keep your body healthy, while staying fit. Remember to do the moves for 60 seconds then pause for 20 to 30 seconds between every move. You can repeat once to three times, depending on your energy and free time.

A minute can do wonders for your body and health
A minute can do wonders for your body and health

1. March in Place with High Knees

Stand straight with your hands on your hips. Make sure you tighten your abs, while your shoulders are relaxed. Now, march in place with your knees up as high as you can. Breathe deeply and keep your hands on your hips.

Important: Don’t lean back as you move your knees up. Increase the pace as you go on and try to reach higher with your knees.

2. V-Steps

Once again, stand straight with your abs tightened and shoulders relaxed. Arms should be at your sides, feet beside each other. Keep your elbows bent when you start the position. This exercise is easy; just imagine the letter V written on the floor. Using your feet, write the letter while breathing deeply with each step. Pump your arms as your feet move. Repeat for 60 seconds.

Important: Increase the intensity with smaller steps. You can also place your hands on your hips.

3. Yoga-Inspired Move

This exercise requires you to use a pair of dumbbells. Once ready, stand on your right (or left) leg with the other leg straightened behind you. Start lowering your torso while lifting and aligning your leg to your head. Bend your elbows and move the dumbbells towards your ribcage. Hold the position for 30 seconds. Do the other 30 seconds with your other leg.

The mentioned exercises are just samples. The great thing about the 60-second workout is there’s no type of exercise required. You can simply climb the stairs, run, or walk your dog. These everyday activities are practical ways to apply sprint interval training.