A recent study from the UK Biobank revealed that short bouts of three-minute activity that left the 30,000 participants slightly out of breath appeared to be more important than their total amount of physical activity daily. It also stated that physical activity between 6pm and midnight was linked to greater health benefits for obese people and that people who worked out in the evening had the lowest risk of premature death and death from cardiovascular disease.

Gavin Cowper, exercise expert and owner of Exersci has outlined three ways people can enjoy a three-minute workout that raises their heart rates:

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) rose in popularity during the pandemic, and it has managed to stay relevant due to its significant benefits. HIIT is an excellent way to maximise your workout in a short amount of time, and there are several ways you can change up your workout routine.

  • Star Jumps - Start with 30 seconds of star jumps to get your heart rate up and prepare yourself for the rest of the workout.
  • Bodyweight Squats - Follow your star jumps up with 30 seconds of bodyweight squats, ensuring proper form by keeping your back straight and lowering your hips until your thighs are parallel to the ground.
  • Mountain Climbers - Finish this mini HIIT workout with 30 seconds of mountain climbers, engaging your core and moving your legs in a running motion against the floor.

Repeat this circuit three times, with a 20-second break between each round.

Cardio

This, unsurprisingly, is a cardio-focused workout that will get your blood pumping and your heart rate going in a short amount of time.

  • Burpees - Perform as many burpees as you can in 30 seconds, combining a squat, jump, and plank into one fluid motion.
  • High Knees - Then, immediately transition into 30 seconds of high knees, driving your knees up towards your chest while standing in place.
  • Skipping - Finish with 30 seconds of skipping. This exercise is still championed by many elite athletes, especially boxers, and can easily be done from home.

Rest for 30 seconds after completing the circuit, then repeat for a total of three rounds.

Core

  • Plank - Hold a plank position for 30 seconds, keeping your body in a straight line from head to heels.
  • Russian Twists - Sit on the floor, lean back slightly, and twist your torso to touch the ground on each side for 30 seconds.
  • Leg Raises - Lie on your back and lift your legs towards the ceiling, lowering them back down without touching the ground, for 30 seconds.

Repeat this sequence three times with a 20-second rest between rounds.