Nursing is a very demanding job. With so many patients to attend to, it’s quite easy to neglect our own health. This puts us not only at risk of burnout, but several health issues as well.
To address this, we’ve put together a grab bag of HIIT exercises. We girls at NurseBuff love HIIT a lot because…
HIIT has you burning calories for hours
Because of the nature of the intensity and duration of HIIT exercises, it has you burning calories even 2 hours after a workout. The total calories you burn in HIIT is greater than steady continuous exercise.
HIIT is more fun
People who exercise find HIIT a more enjoyable experience compared to low intensity steady-state exercises. Though they have their own benefits, the reality is they tend to be boring over the long term. HIIT exercises, in the meantime, are fast and quick making them a perfect option for nurses.
HIIT boosts your endurance
Studies find that just one minute of high intensity work on an otherwise easy or steady workout boosts your endurance and overall health. Blood pressure levels improve and mitochondria counts increase. The next time you’re going at it during a long run, go for a burst of speed for a quick HIIT to change it up.
HIIT can amp your V02 Max
As you can infer from the name, V02 max refers to the max amount of oxygen your body can use during intense workouts. Studies show that even just one HIIT workout can greatly improve your VO2. In addition, body mass, body fat, and glucose levels are lowered, even with just a single session. Amazing, huh.
HIIT is crazy-efficient
HIIT lets you cut your regular workout in half. For nurses who have limited time and energy, this counts for a lot. A physiology study showed that you can get the same results (or better) in half the time of low-intensity longer duration workouts.
Persuaded you yet? Here are 10 HIIT workouts for nurses you can easily do in just 10 minutes. Have fun mixing and matching below. Don’t forget to turn up your favorite bring-it exercise music!
1. High Knees
Perform: 30 seconds
Rest: 30 seconds
With your feet at hip width apart, stand straight while looking directly ahead. Keep your arms relaxed and hanging at the side.
Jump from one foot to another while lifting your knees as high as you can, preferably to the height of your hip. Make sure your arms are following the same motion.
Benefits:
Performing high knee exercises can increase your agility. Since it targets your hip flexors and quads, you’ll have more strength and endurance, too. This can help reduce work-related pain, particularly in your legs, knees and feet.
2. Jump Squats
Perform: 30 seconds
Rest: 30 seconds
Lower yourself to a squatting position while keeping your back straight and your hips to the back. Engage your core and jump up as high as you can. Lower your body back to your starting position. Repeat for 30 seconds.
Benefits:
Jump squats can greatly improve your balance, stability and movement. Since nurses move a lot during their shifts, this exercise can reduce falls and prevent muscle strains and injuries.
3. Jump Lunges
Perform: 30 seconds
Rest: 30 seconds
Assume a standing position with your left foot slightly placed in front of your right. Engage your core and push yourself up for a jump. In midair, switch your feet so that you’ll land in your starting position with your right foot in front of your left.
Benefits:
Jump lunges require strength, balance and coordination. Performing this exercise daily can put you in a greater shape faster. It will help you lose weight while strengthening your legs.
See Also: 5 Minute Workout Exercises for Busy Nurses
4. Burpees
Perform: 30 seconds
Rest: 30 seconds
Start in a standing position, then lower yourself to a squatting position, with your hands touching the ground. Using your hands for support, kick your feet back similar to a plank position. Do a single push-up and immediately bring yourself back to a squat. Push your body upwards with your hands reaching above your head. Repeat the routine.
Benefits:
The burpee is considered as a whole body strength exercise. It will not only work your lower body, but also your core. It can help enhance your muscle strength to enable you to lift and transfer patients with ease and more control.
5. Planks
Perform: 30 seconds
Rest: 30 seconds
Lower yourself to a push-up position. Support your weight on the mat using your forearms and toes. Try not to use your hands to support your weight while in this position. Suck in your stomach and make sure your spine is straight and not sagging down. Hold the plank for 30 seconds.
Benefits:
The plank is considered to be one of the most effective core exercises. It can improve your posture and balance while conditioning your glutes, core and hamstrings.
6. Push-Ups
Perform: 30 seconds
Rest: 30 seconds
Assume a high plank position, with your hands placed firmly on the ground under your shoulders. Lower your body until it touches the floor. Keep your head straight and your eyes fixed in front of you. Make sure your body is in a straight position as you press back up.
Benefits:
Performing pushups can strengthen your wrist, forearms and shoulders. Improving the strength of your upper extremities can reduce strain when assisting patients.
7. Mountain Climbers
Perform: 30 seconds
Rest: 30 seconds
In a push-up position, support your body’s weight with your hands and toes. Bring your right knee forward towards your chest area and alternate it with your left knee. Do these steps as fast as you can.
Benefits:
The mountain climber is another full body exercise. It can target several joints and muscle groups at the same time. Performing it as part of your exercise routine can help you get better mobility and improved range of motion for your hips and knees. It can also boost coordination and agility.
See Also: 10 Best Exercise Routines to Make You a Better Nurse
8. Crunches
Perform: 30 seconds
Rest: 30 seconds
With your back flat on the floor and your knees bent, place your hands at the sides of your head. Your thumbs should be placed behind your ears. Tilt your chin slightly so that it doesn’t completely touch your chest.
Pull your abdominal muscles inward while curling forward your head, neck and shoulders. Your blades should be lifted from the floor as you do this part. Slowly lower yourself back to your initial position.
Benefits:
Aside from strengthening your core muscles, performing crunches can also improve your posture and prevent lower back pain. It can help you lose fat in your abdominal area so you can get a more toned body, too.
9. Jumping jacks
Perform: 30 seconds
Rest: 30 seconds
Stand up with your feet together and your hands at the side. In a single motion, raise your hands above your head while jumping your feet wide apart. Take another leap and bring down your hands and feet together. Repeat the steps until you reach 30 seconds.
Benefits:
If you’re struggling with weight issues and you’re finding it hard to move quickly from one room to another, performing jumping jacks shouldn’t be out of your exercise routine. It’s one of the best workouts for nurses who want to slim down quickly. Aside from weight loss, it can also improve your muscle tone while improving your body’s oxygenation.
10. Wall Sit
Perform: 30 seconds
Rest: 30 seconds
Stand approximately 2 feet away from the wall. Rest your back on it and slowly slide your body down until your knees reach a 90-degree position. Maintain the back of your head, shoulders and hips against the wall. Hold this position for 30 seconds.
Benefits:
A wall sit can improve your lower extremities’ endurance, particularly your calves and glutes. It will help you maintain a healthy lower back which you need to meet the demands of your shift.
