Quick exercises to lose weight and get your heart rate up

Kate Ng
·Trending Lifestyle Reporter
Updated ·4-min read
Climbing the stairs is a great mini-exercise. (Getty Images)
Climbing the stairs is a great mini-exercise. (Getty Images)

The health benefits of doing short bursts of exercise are becoming increasingly known as the evidence stacks up.

Recent studies show that we can all benefit from incorporating short bursts of exercise into our daily lives. It means that if you don’t have time to dedicate an hour to the gym, you don’t have to give up on exercising altogether - instead, scientists are emphasising the importance of getting your heart rate up even for a few minutes.

Earlier this year, researchers from the University of Sydney found that doing multiple bouts of three-minute exercises throughout the day can be highly effective at controlling blood glucose levels.

A separate study published in the European Heart Journal in February 2023 found that exercising vigorously for at least two minutes can help lower the risk of heart disease - and the more minutes of vigorous exercise you do, the lower the risk.

Meanwhile, a new study led by UCL and the University of Sydney found that an extra five minutes of exercise each day can help lower blood pressure, particularly if they involve exercises that raise your heart rate, such as cycling, running or climbing stairs.

Cardio training outdoors. Side view of caucasian grey bearded man and beautiful old woman running along summer park with sunlight on background. Cheerful retired people leading active lifestyle.�
A quick jog, even if it's just five minutes long, can be beneficial for your physical health. (Getty Images)

Putting this into practice doesn’t have to be complicated. Here are six ways you can get a few extra minutes of heart-pumping exercise into each part of your day.

🌅 Morning

Exercising in the morning can help kickstart your metabolism and make you feel more energised and focused.

If you are able to get up a little earlier than usual, then a 15-minute walk can be a fantastic start to your day.

However, if you are pressed for time, practicing a few minutes of yoga or a stretching routine can also be really beneficial. This will also help loosen up tight muscles and ease aches and pains early on.

☀️ Mid-morning

If you have a small block of time to yourself in the middle of the morning, this is a great time to try and get your heart rate up. You don’t even have to step outside to do this, as there are plenty of at-home exercises you can do.

Try running on the spot for a couple of minutes, or doing some jumping jacks to get you huffing and puffing. Scientists say vigorous exercise, during which you can’t talk in a full sentence, can lower your risk of heart disease, cancer, and even early death.

Fit young Pacific Islander woman training at home. Beautiful female athlete working out for wellbeing in domestic gym, training abdomen and legs muscles with high knee taps.
Running on the spot can help get your heart rate up, with high knees being even more effective, and it can be done right at home. (Getty Images)

🍱 Noon

Your lunch break is a great time to get a bit of activity in, whether it’s pre- or post-lunch.

Climbing stairs is an excellent way to get your heart rate up and help your metabolism speed up. Going up and down the stairs for five minutes can also help lower your blood pressure - so ignore any funny looks and just keep going!

☕ Mid-afternoon

If the 3pm slump is hitting you hard, it’s time to get moving. Treat yourself to a break from the screen and get up from your desk, stretch and walk around the office or your home.

Even a 10-second micro-walk can help you burn calories - which is a great excuse to get up and go make a cuppa.

🌇 Evening

When the work day is over, it’s good to give your body a chance to offset all the sitting down you’ve just done. Put on some trainers and go outside for a brisk walk, even if it’s just for 10 minutes. Being outside in nature can also help you de-stress from a long day’s work.

If going outside isn’t for you, though, try a 10-minute body weight exercise routine in the comfort of your home. There are plenty to choose from on YouTube, and you don’t need any equipment - just a bit of space and motivation.

Woman watching sunset at the riverside
A brisk evening walk is a great habit to incorporate into your routine. (Getty Images)

🚶‍♀️ After dinner

After a delicious dinner, resist the urge to head straight for the sofa and instead, try a ‘fart walk’.

The term was coined by a woman named Mairlyn Smith, who shared on TikTok that she and her husband go for a walk about an hour after dinner in order to help them release gas.

A ‘fart walk’, whether long or short, can really help you relieve bloating. Exercise and movement aids the body in expelling gas, and it can also help with constipation.

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