If you don’t have dedicated time for running, don’t worry—just try to move more throughout the day. Even one or two minutes of activity can “stimulate” hormones that help burn fat. A short burst of movement may only burn 20–30 calories, but it adds up over months.
● Long-duration aerobic exercise at medium or low intensity, 45–60 minutes, at least once a week;
● Boost intensity to save time: engage in fast-paced exercise for 15–20 minutes, at least once a week;
● Interval training: walk for 5 minutes, then jump for 1 minute, for a total of 30–60 minutes, at least once a week.
