Physically and mentally fit? Just HIIT it!

Physically and mentally fit? Just HIIT it!

Fasting,Fitness,Memory, TLL LongevityLabs

You have resolved to do something for your health in 2021? Then we have the ultimate tip for you today. With just 20 minutes of High Intensity Interval Training (HIIT) several times a week, you'll soon be physically and mentally fit. Really true! Because a study has found that the training not only stimulates the muscle cells, but also the brain cells.

High Intensity Interval Training - or high intensity interval training - refers to an intense form of training in which exercises with multiple repetitions are performed in intervals. In this way, the body is pushed to its performance limits in short phases of exertion. Due to this intensive load, HIIT stimulates the energy metabolism and increases the performance of our mitochondria. Thus, the training not only promotes the formation of muscle cells, but also the energy production of our cells.

Who now believes that HIIT is only something for younger people because of the effort, is wrong! Because as shown in 2019 a study by the McMaster University in Canada found that HIIT actually does older people twice as much good. In the study, 64 physically inactive but healthy people between the ages of 60 and 88 were examined. The researchers divided them into three groups: The first group performed moderate exercise on a treadmill with a heart rate between 70 and 75%. The second group devoted themselves to High Intensity Interval Training, achieving a heart rate between 90 and 95%. The third group did only stretching exercises.

Impressive effects

The result? After only three months of training, the HIIT group showed a significant improvement in memory performance. memory performance was observed! In memory tests that examined the ability to remember details of new memories, the test subjects performed up to 30% better than before. HIIT thus appears to counteract memory decline in old age and combat the risk of dementia. These impressive study results were also published in the English-language journal "Applied Physiology, Nutrition, and Metabolism".

So, motivated for your first training session? We have put together a HIIT program for you that you can do at any age. Simply do the following ten exercises each between 15 seconds (beginners) and 60 seconds (experienced athletes). After each exercise you take a 60-second break break. This gives you a total of 12 to 20 minutes of training, which can be increased individually by longer training intervals or shorter breaks.

HIIT Program


Casual athletes

Experienced athletes

Exercise 1 for 15 seconds

Exercise 1 for 45 seconds

Exercise 1 for 60 seconds

60 seconds rest

60 seconds rest

60 seconds rest

Exercise 2 for 15 seconds

Exercise 2 for 45 seconds

Exercise 2 for 60 seconds

60 seconds rest

60 seconds rest

60 seconds rest

and so on...

and so on...

and so on...

Exercise 1: Jumping Jacks or jumping jacks

Place legs slightly wider than hip-width, stretch arms out to sides, and with one jump, close legs and bring hands together above head. Return to the starting position with the second jump. In the sequence, it looks like the little paper jumping jacks that move with while pulling the string.

Exercise 2: Push-Ups or Push-Ups

As is commonly known, only the hands and feet touch the floor here. The body is tensed in a straight line. Beginners can also get on their knees to start. However, the upper body must still be stretched forward and form a straight line up to the knees.

Exercise 3: Bicycle Crunch

Lie on your back and raise your knees at an angle as if you were sitting on an armchair. Then extend one leg alternately. Advanced exercisers can additionally raise the opposite shoulder to the bent knee.

Exercise 4: Turn Jumps or Skiing

Bend your knees and turn your knees slightly in one direction. With a small jump, turn the knees to the other side. The hands turn to the opposite side for balance. In the sequence, it looks like a skier is wagging down the slope.

Exercise 5: Plank or push-up hold

The plank refers to the basic tense position in the push-up. Simply hold this position for the interval period. Sounds simple, but the seconds turn into hours!

Exercise 6: Scissors

Lie on your back and lift your legs straight across the floor. Then cross them over each other with some speed. In the sequence, it looks like a pair of scissors opening and closing.

Exercise 7: Squats

Stand with your legs hip-width apart and lower your buttocks backwards as if you were sitting on an armchair. Attention: The knees should never protrude over the tops of the feet.

Exercise 8: Burpees

While standing, place your hands on the floor in front of your feet. Stretch your feet back to get into the push-up position. Then jump back, come to a standing position and jump up. Beginners simply skip the push-up.

Exercise 9: Jackknife

Again lie on your back. Then, in one fluid motion, pull your torso and feet up and bring them together. This should look like your body is folding up in the air.

Exercise 10: Boxing while standing

Simply walk while standing, alternately boxing forward with your hands. We recommend enough distance from fellow exercisers. This exercise is also good for releasing anger.

For good results, do the HIIT program 2-3 times a week. Let's go!

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