This quick workout is scientifically proven to work, says study

Whenever we start a new workout, the biggest question in our minds is whether it will work for us. There are so many diverse exercises, each one promising mind-blowing result that makes it difficult to select one. Besides, every now and then, a new exercise trend emerges making the entire process more complex. If you too are dealing with the same dilemma, then just go for HIIT (High-Intensity Interval Training) - that's what the biggest names in the health and fitness industry suggest.

The quick workout that worksHIIT, the short, intense bursts of physical activity, paired with intervals of quick rests has been long vouched for its health benefits. It is known to increase metabolism, reduce insulin resistance and improve cardiac function. Now top experts in the world of fitness have even declared it one of the most effective workouts.

According to the study published in the International Journal of Exercise Science, a quick HIIT workout session lasting 11 minutes and consisting of five bodyweight moves can do wonders for your physical and mental well-being.

The five exercisesThe study adopted "The 5BX plan"- Five basic exercises devised by Dr Bill Orban for the Royal Canadian Air Force in the late 1950s. These include burpees, high knees, split squat jumps, high knees, and squat jumps.

The researchers picked up 20 young volunteers, who were considered healthy but out of shape, for the study. They split them into two groups- one group completed the exercises three times-per-week for 11 minutes at a time and the second one which did not exercise. At the end of the six-week, it was observed that the cardiovascular fitness of the participants who exercised improved by seven per cent, while those who did not do the routine remained the same.

The benefits of performing HIIT workout
This is not the first time when experts have stressed the importance and benefits of interval training. For several years, fitness experts have rooted for this short interval workout regime. Ultra-short workouts have a major impact on overall health and fitness of people, especially those who have a busy lifestyle.

What is HIIT?HIIT is a short burst of intense exercise alternated with recovery periods. In this kind of workout, one has to put maximum effort when performing exercises and then take a short break. Interval training increases your heart rate, forcing your body to burn calories.

It is the best option for all those people who have a crunch of time. Just by investing 10 to 30 minutes of the day, they can get a good sweat session.