HAPPY HIIT

Endorphins are without a doubt the best side effect of exercise. Allow this HIIT workout to take them to a new level

-  Lucy Miller

Did you know, when you exercise, your body increases levels of hormones called endorphins? These endorphins ease pain, improve memory and even reduce fatigue. They also give you that postworkout elation, known as a runner's high, that can help fight anxiety and depression and boost mood. So, how do we get some?

One study from Saarland University, in Germany, suggests the big endorphin rush happens after one hour of exercise*. However, while long runs and intense workouts usually get all the credit, a UK survey by Wiggle suggests you can still raise your endorphin levels in as little as 10 minutes!** So, we've designed this high-intensity workout to work every muscle from head to toe, burn a ton of calories and give you a mood-boosting endorphin rush. Whether you're stressed, short on time or simply fancy an energising full-body workout, we've got you covered.

HOW TO DO THIS WORKOUT: Start by doing 40 seconds of each exercise then rest for 15 seconds. On the second set, do 35 seconds of each exercise followed by a rest. Continue this pattern until you've done 30 seconds, then 25, then finally 20 seconds. If you have the time and energy, you can then work your way back up the pyramid!

INCH WORM

Benefits: This exercise will test your flexibility and coordination while working your abs, shoulders and upper back

• Stand with your feet shoulder-width apart, hands by your sides (A). Hinge at the hips to fold forward while reaching your palms to the floor (bend your knees if necessary, B).

• Keeping your core engaged, walk your hands forward to come into a high plank position (C). Pause, then walk your hands back towards the feet, bending your knees as you walk your hands in. Roll up one vertebra at a time to return to the starting position.