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17 – Exercise

We all know exercise is good, and we all know that starting out is the hardest step to take. But there is a specific type of exercise that can help you get motivated far more than a gym membership. It’s called High-Intensity Interval Training (HIIT).

Those suffering from depression and low willpower especially know that they should workout, but they just feel like crap. When your life sucks, you hardly want to go and make your muscles hurt. HIIT can help. It’s an exercise strategy that alternates intense short exercise with small breaks. The exercises are a bit demanding, but they last far less than your usual workout. The standard set lasts seven minutes, but you can make it as short as four!

Some of the benefits:

  • Better athletic capacity and condition.
  • Improved glucose metabolism.
  • Improved fat burning.
  • Better blood circulation.
  • Increased release of serotonin, the happiness hormone.

Do one set a day and you’ll start to notice changes to your physique and mental state soon.

The actual set is online, or you can download an app (just search ‘7 min’). The set includes jumping jacks, wall sits, push-ups, abdominal crunches, step-ups, squats, triceps dip, planks, high knees, lunges, push-ups with rotation and side planks — in that order.

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