Researchers at McMaster University in Ontario, Canada recently found that one minute of intense exercise delivers similar cardiovascular and insulin-regulatory benefits as 45 minutes of continuous, less strenuous activity. The study’s tough, one-minute sweat session involved three 20-second sprints on a stationary bike with two-minutes of easy riding in between sets—making it even more doable. What does that mean for you? While it’s still wise to include a variety of cardio sessions in your fitness plan, including getting your steps in, you can get health-boosting benefits in just 60 seconds—as long as you train hard. Try Burpees, which challenge nearly every muscle in your body, including your ticker.
Keep in mind: Longer cardio workouts can potentially burn more calories, depending on your level of exertion, and you can also receive calming (read: zen) benefits from a long run, walk, or bike ride. But if you’re slim on time and want to break a sweat with benefits, give this one-minute move a go.
How to Do a Burpee
Stand with feet about shoulder-width apart, and squat down, placing your hands on the floor in front of you. Jump your feet back so that you are in a plank position. Next:
Beginners
From the plank, jump your feet back toward your hands, and when your feet land, jump up toward the ceiling.
Experienced Exercisers
From the plank, perform a push-up. Next, jump toward your hands and jump up.
Advanced
From the plank, perform a push-up. Next, jump toward your hands and jump, bringing your knees toward your chest. This is a tuck jump variation.
All levels
Perform for 20 seconds at your own pace, and rest for 2 minutes of jogging or walking in between sets. Repeat three times.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Lara Rosenbaum
Lara Rosenbaum is a writer, certified fitness trainer, and dog lover with a serious passion for the outdoors. Formerly Fitbit's fitness editor, Lara has held editorial positions at several magazines, including Women’s Health, where she was the founding fitness editor. Lara is also a former elite athlete, and has traveled the world as a member of the U.S. Freestyle Ski Team.
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