20 Ways to Improve Your Health in Under 20 Minutes

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No need to submerge yourself in below-freezing temps or book an expensive sauna session. What if we told you that you can boost your energy, fight diseases, erase wrinkles, and lose weight in just 20 minutes? No need to pinch yourself—or pencil in a vampire facial or full-body cryotherapy session—improving your health in less than a half-hour is totally viable with just a few simple steps. From hacking your workout to packing smart snacks in advance, our expert-approved tips below require small lifestyle changes that can lead to big results.Improve your overall well-being by giving these effortless tips a try, and if you want healthy recipes, supermarket shopping guides, and essential nutrition tips at your fingertips, subscribe to the new Eat This, Not That! magazine now! For a limited time, you can save 50 percent off the cover price—click here!

1. Try a HIIT Workout

If you want to ditch the spare tire and get in tip-top shape, experts recommend fitting a half-hour of exercise into your daily routine. Doesn’t sound doable? You’ll be pleasantly surprised to discover that a 15-minute workout can actually help you lose weight—you just have to be strategic about the one you choose. HIIT, or high-intensity interval training, involves short bursts of high-intensity exercise such as burpees or weighted squat jumps followed by a low-intensity rest phase such as walking or stretching. A study published in the journal BMC Endocrine Disorders discovered that engaging in a 15-minute-long HIIT workout improved overweight participants’ insulin sensitivity more significantly than moderate-intensity training. “The main point of HIIT is the excess post-oxygen consumption ‘EPOC.’ In other words, 24 hours after your workout, your metabolism is still revved up,” health fitness instructor Jim White, RD, ACSM, and owner of Jim White Fitness & Nutrition Studios tells us in Best Workouts for Fat Loss and Burning Calories.

2. Pack Snack Bags for the Week

Arm your office desk drawer and your car’s glove compartment with healthy snacks to munch on when hunger strikes on the go. Instead of leaving it up to your willpower to make a healthy food choice—which isn’t exactly effective when your mind is flooded with fast food cravings—take 20 minutes out of your day to pack snack bags in advance. Eat This! Tip Fill small, resealable bags with a single serving size of wholesome picks such as nuts, roasted chickpeas, and low-sugar trail mix or keep a bag of Rhythm Superfood’s Carrot Sticks on hand. Devoting less than half an hour a week to pre-portioning portable snacks will help you nix that pesky potato chip habit, pack more nutrients into your diet, and transform your summer-body goals into sheer reality.

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