Bottom Line/HEALTH: All right, Dr. Holly Lucille, here’s the big question: if you had five minutes a day and that was it to exercise, what would you do?

Holly Lucille, ND, RN: Wow, this is a great question; because I know that time constraints are one of the #1 reasons that people don’t exercise at all. And I think that’s a mistake. There is a doctor, his name is Dr. Tabata, a Japanese doctor, who came out with a method called Tabata. I travel quite a bit, and I do this in my hotel room. Five minutes, no problem. I use my own body weight.

The Tabata method is basically working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds. And you do eight rounds of that. So about four minutes of each exercise, or you could do two exercises or three exercises, one minute of each. Let’s use body weight; don’t need any accoutrements, don’t need a gym, don’t need anything else except yourself. Air squats. Safely dip your hips back all the way down past parallel with your knees, back up. Fast, fast, fast, 20 seconds; rest for 10. Do it again.

It’s basically a really condensed form of something called high intensity interval training. It’s great because of what it does. It builds muscles; it increases something called post-exercise oxygen consumption, so you’re going to burn calories throughout the day; and it’s just a wonderful way to actually get cardiovascular benefit and increase your metabolism.

Bottom Line: That’s great. We’ve actually done a lot of articles about the value of interval training, and in fact, I have the Tabata app on my phone. It’s a great exercise.

Dr. Lucille: There you go. Yeah, you can get the app, or just I start my clock on my smart phone, and believe it or not, it is a heck of a workout. Even other exercises. You can even do wall push-ups if you’re not ready to go all the way down to the floor or your knees or your toes to do push-ups. Sit-ups. All sorts of things.

Bottom Line: Right, you just do a routine. For five minutes, you can do any of them, but every interval training gets your heart going and then also builds some muscles. Thanks so much, Dr. Holly Lucille.

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