Intermittent exercise is the newest fitness trend on the block; here’s why you need to try it
The beauty of intermittent exercise lies in its adaptability—you can customise it for running, cycling, strength training, or even bodyweight exercises, making it accessible and effective for various fitness goals
Intermittent exercise, a blend of high-intensity activity and rest, offers a time-efficient way to improve cardiovascular health, burn fat, and boost metabolism. (file/representational)
In the ever-evolving world of fitness, trends come and go, but some leave a lasting impact. One such phenomenon making waves is intermittent exercise, a dynamic and versatile workout approach that promises maximum results in minimum time.
As many of us juggle packed schedules, finding the time to commit to long workout sessions can feel impossible. Intermittent exercise emerges as a beacon of hope, offering an efficient way to improve fitness, burn fat, and boost metabolism without spending hours in the gym. But as appealing as it sounds, it’s not a one-size-fits-all solution. Understanding its benefits, limitations, and suitability is vital for different individuals.
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Often associated with High-Intensity Interval Training (HIIT), intermittent exercise involves alternating between bursts of high-intensity activity and periods of rest or low-intensity movement.
For instance, Gill said a typical session might include:
Warm-up: 5 minutes of light activity (e.g., walking or gentle cycling).
High-intensity phase: 30 seconds of sprinting or jumping jacks at maximum effort.
Low-intensity/rest phase: 1 minute of slow jogging or walking.
Repeat: The cycle is repeated for 15–30 minutes, tailored to your fitness level.
Cool-down: 5 minutes of stretching or light walking.
The beauty of intermittent exercise lies in its adaptability—you can customise it for running, cycling, strength training, or even bodyweight exercises, making it accessible and effective for various fitness goals.
Often associated with High-Intensity Interval Training (HIIT), intermittent exercise involves alternating between bursts of high-intensity activity and periods of rest or low-intensity movement (Source: Freepik)
Why should you try intermittent exercise?
Gill highlights several compelling benefits of incorporating intermittent exercise into your routine:
Improved Cardiovascular Health
Intermittent exercise enhances heart efficiency, lowers blood pressure, and boosts circulation. Alternating intense bursts with recovery trains the heart to perform better under stress.
Fat Loss and Weight Management
The short, intense bursts burn calories quickly, while the afterburn effect (elevated calorie burn post-workout) accelerates fat loss and aids weight management.
Muscle Strength and Endurance
Combining cardio and resistance in routines builds lean muscle mass and increases endurance, making intermittent exercise a comprehensive fitness strategy.
Time-Efficiency
With busy lifestyles, fitting in a high-impact, results-driven workout in 20 minutes is a game-changer.
Enhanced Mental Resilience
Pushing through high-intensity intervals builds mental toughness, motivation, and a sense of accomplishment.
Who should avoid it?
Despite its many benefits, intermittent exercise isn’t for everyone. Gill advises caution for:
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Those with heart conditions: Rapid heart rate changes may strain the cardiovascular system.
Individuals with joint issues or injuries: High-impact movements could exacerbate pain. Low-impact options like swimming might be safer.
Pregnant or postpartum individuals: High-intensity exercise can pose risks during pregnancy and postpartum recovery.
Beginners: Starting with moderate workouts before transitioning to high-intensity intervals is crucial.
Here are some key tips Gill suggested keeping in mind
Warm-Up and Cool-Down
Proper preparation and recovery are essential to prevent injury and minimise soreness.
Focus on Form
Correct posture and technique are non-negotiable, especially for high-impact moves.
Listen to Your Body
Discomfort is expected, but pain, dizziness, or shortness of breath are warning signs to stop immediately.
Prioritise Rest
Rest periods are as critical as active intervals to allow recovery and prevent burnout.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
