1. Try high-intensity interval training (HIIT)

HIIT is like the espresso of workouts—short, powerful, and energising.

In just 20-30 minutes, you can alternate between bursts of intense effort and short recovery periods.

Think of a simple cycle like this:

• 30 seconds of sprinting, followed by
• 1 minute of walking
• Repeat for 20 minutes

Studies show that HIIT not only boosts cardiovascular fitness but also helps burn calories even after you have finished exercising⁽¹⁾.

2. Micro workouts: "Snack" on exercise throughout the day

Who says you need to dedicate an hour to exercise? Break it up!

Try five 5-minute bursts of activity throughout the day. For example:

• Morning: Do 5 minutes of bodyweight squats.
• Lunch break: Do 5 minutes of brisk stair climbing.
• Evening: Do 5 minutes of jumping jacks or dancing in your living room.

At the end of the day, these mini workouts will add up!

A study involving short, intense bursts of cycling on a resistance bicycle at maximum effort for 30 seconds, 3 times a day, with each bout separated by approximately 4 hours of rest, performed for 3 days in a week, for 6 weeks, demonstrated significant improvements in peak aerobic power, leg strength, insulin sensitivity, blood lipids, and quality of life in healthy adults⁽²⁾.

Tabata workouts are another great option. It is a form of HIIT that is just four minutes long but incredibly intense.

Pick an exercise (e.g., burpees, cycling, or jump squats), and follow this structure:

• 20 seconds of maximal effort, then take
• 10 seconds of rest
• Repeat for 8 rounds

It’s quick, sweaty, and effective! ⁽³⁾

3. Opt for compound movements

When time is tight, prioritise exercises that target multiple muscle groups simultaneously.

Moves like squats, push-ups, and deadlifts pack more punch than isolation exercises, saving you time while still delivering great results.

4. Turn chores into fitness opportunities

You can make the best out of household tasks and double up as exercise opportunities!

Crank up your favourite playlist and turn cleaning, gardening, or even vacuuming into a cardio session.

Add lunges, squats, or calf raises while doing your chores to sneak in some strength training.

5. Leverage technology

Fitness apps and online videos offer guided workouts ranging from 7 to 20 minutes, that can be tailored to your schedule.

This makes it easy to squeeze in a quick session between meetings, classes or during break times.

6. Active commutes

Swap your regular commute for an active one when possible.

Walk or cycle to work or school or get off public transport a stop earlier to add more steps to your day. Not only does this save time, it also keeps you moving.

You can also consider taking the stairs instead of the lift, or walking to your colleagues’ desk in the office for face-to-face conversations instead of speaking over the phone. This makes the social interaction more personal too!

7. Weekend warrior power sessions

If your weekdays are packed, focus on quality workouts during the weekend.

Spend 45–60 minutes on routines that combine cardio, strength, and flexibility exercises.

8. Make it social

Why not turn your workout into a social event? Combine exercise with socials activities by organising group activities like rock climbing, dance classes, or even a friendly game of soccer. Not only will you break a sweat, but you will also enjoy quality time with your friends.

For extra motivation, find a workout buddy who shares similar goals who will keep you accountable.

If that doesn’t work for you, consider signing up for group fitness classes. The financial investment and scheduled commitment create strong incentives to stay consistent.

9. Stretch and breathe

Never underestimate the power of stretching and deep breathing exercises.

A quick 10-minute yoga or stretching session can improve flexibility, reduce stress, and help your body recover faster from intense workouts.

Dr Fadzil Hamzah shares more tips for staying active, eating healthier and improving mental wll-being in this video with Bloomr.SG

Video reproduced with permission from Mediacorp.  

High-intensity workouts may come with risks, particularly for those who push too hard or neglect proper precautions.

Understanding and knowing how to mitigate these risks is crucial to stay safe and reap the benefits of intense exercise.

Let’s dive into how you can protect yourself from injuries and cardiovascular events while still enjoying the advantages of high-intensity workouts.

Risks of high-intensity workouts

1. Injuries from overuse or improper Form
   High-intensity workouts often involve repetitive, high-impact movements. Without proper form or adequate recovery, it may lead to overuse injuries such as ligament and tendon injuries, muscle strains or bone stress fractures.
   
   
2. Cardiovascular stress
   While high-intensity exercise can improve heart health, it also places significant strain on the cardiovascular system.
   
   For individuals with underlying heart conditions or those who are unaccustomed to intense exercise, the risk of adverse events such as arrhythmias (also known as abnormal heart rhythm) or heart attacks increases.
   
   
3. Excessive fatigue and burnout
   Overtraining can lead to extreme fatigue, decreased performance, and even weakened immunity. Your body needs adequate time to recover to prevent burnout.
   
   
4. Rhabdomyolysis
   This rare but serious condition occurs when muscle tissue breaks down too rapidly, releasing a protein called myoglobin into the bloodstream.
   
   In large quantities, myoglobin can overwhelm the kidneys and lead to complications such as kidney damage or failure.
   
   High-intensity exercise performed excessively or without preparation can trigger rhabdomyolysis.
   
   Signs and symptoms of rhabdomyolysis may include:
   
   
   • Severe muscle pain and swelling, often in the legs, arms, or lower back.
   • Weakness or difficulty moving the affected muscles.
   • Dark-coloured urine, resembling tea or cola, caused by the release of myoglobin.
   • Extreme fatigue or nausea during or after exercise.
   • Swelling or tenderness in muscles that were overexerted.

How to reduce injury risk when doing high-intensity workouts 

1. Get medical clearance
   If you are new to high-intensity workouts or have any pre-existing medical conditions, consult a healthcare professional before starting. A thorough health screening and assessment can help identify any limitations or risks you should be aware of.
   
   
2. Warm up and cool down
   Begin every workout with a proper warm-up to prepare your muscles and cardiovascular system. Similarly, a cool-down phase helps your body transition back to a resting state, and reduces the risk of post-exercise soreness and dizziness.
   
   
3. Prioritise proper form
   Concentrate on executing exercises with the correct technique rather than focusing solely on the number of repetitions or the weight of the loads. If you  are uncertain about your form, consider working with a certified fitness professional to ensure you areperforming exercises safely.
   
   
4. Progress gradually
   Avoid jumping into advanced workouts too quickly. Gradually increase the intensity, duration, and frequency of your sessions to allow your body to adapt.
   
   
5. Stay hydrated and eat well
   Proper nutrition and hydration support energy levels and recovery. Dehydration or inadequate fuelling can increase your risk of cramping, dizziness, and other exercise-related complications.
   
   
6. Listen to your body
   Pay attention to how your body feels during and after exercise. Rest when you need to, and do not ignore warning signs of overtraining.
   
   
7. Incorporate rest days
   Recovery is just as important as the workout itself. Schedule rest or active recovery days to give your muscles and cardiovascular system time to heal and rebuild.

Recognising when to stop exercising is vital to avoid serious health complications. Do not exercise if you are unwell.

If you experience any of the following symptoms, stop your workout and seek medical attention if needed:

1. Chest pain or tightness
   This could be a sign of a heart problem, especially if accompanied by shortness of breath or dizziness.
   
   
2. Severe ahortness of breath
   While breathing heavily is normal during intense exercise, an inability to catch your breath or feeling like you are suffocating is a red flag and may indicate an underlying heart or lung problem.
   
   
3. Dizziness or fainting
   These symptoms could indicate dehydration, low blood sugar, or a cardiovascular issue.
   
   
4. Sharp or sudden pain
   Pain in your joints, muscles, or chest that comes on suddenly is a sign to stop and assess what’s happening.
   
   
5. Nausea or vomiting
   Feeling sick during or after exercise may indicate you are overexerting yourself or are dehydrated.
   
   
6. Extreme Fatigue or Weakness
   If you feel so exhausted that you are unable to continue safely, it is time to stop.
   
   
7. Dark-Coloured Urine
   This could be a sign of rhabdomyolysis and requires immediate medical attention. Early intervention is crucial to prevent serious complications.
   
   Stay hydrated and avoid pushing yourself beyond your physical limits to lower the risk of this condition.

Final thoughts

High-intensity workouts can be an excellent way to improve fitness, but they come with risks that should not be ignored.

By taking steps to lower your risk of injury and cardiovascular events and knowing when to stop, you can safely enjoy the benefits of these powerful workouts.

Staying active does not have to mean sacrificing precious hours. With these tips, you can integrate fitness seamlessly into your lifestyle.

Consistency and creativity is key - so lace up those sneakers, find what works for you, and have fun on your journey to a healthier, more active you!

Remember, fitness is a lifelong commitment, and safety should always come first.

References:
1. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. 2012 Mar 1;590(5):1077-84. doi: 10.1113/jphysiol.2011.224725. Epub 2012 Jan 30. PMID: 22289907; PMCID: PMC3381816.

2. Wun CH, Zhang MJ, Ho BH, McGeough K, Tan F, Aziz AR. Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults. Int J Environ Res Public Health. 2020 Jul 6;17(13):4860. doi: 10.3390/ijerph17134860. PMID: 32640602; PMCID: PMC7369806.

3. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30. doi: 10.1097/00005768-199610000-00018. PMID: 8897392.

Ref: G25
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