Small bursts of hard exercise in a shorter time period can help avoid weight gain, which is great news for those who don’t have time to do extended workouts.

This means that in the morning, you can do some stretching followed by push-ups, jumping jacks, and other cardio before breakfast. Go hard for thirty seconds on each exercise followed by a less fast pace, switching back and forth between the two intervals for up to fifteen minutes. There’s no need to go to the gym, spend a lot of money on a gym, or spend a lot of money on exercise equipment.

Just get moving hard in small blocks of time, twice a day or however it works best for you.

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Short Bursts of Intense Exercise Can Fight Weight Gain: Study