Did you know just one hour less sleep for three nights can push you toward prediabetes? Dr. Rhonda Patrick reveals how just 10 minutes of the right kind of exercise can reverse the cognitive and metabolic damage of poor sleep. Plus, how to use HIIT to protect your brain and body. Stay tuned, and grab the free guide with her exact protocols at BDNFprotocols.com!
Sample 10-Minute HIIT Routine (No Equipment Needed)
Warm-up (1 minute)
- Light jogging in place or high knees
Main Workout (8 minutes total):
Alternate 20 seconds of all-out effort with 10 seconds of rest — repeat each pair 2x
- Jump Squats (20s on / 10s off ×2)
- Push-ups (or incline push-ups for beginners)
- Mountain Climbers
- Burpees
Cool Down (1 minute)
- Slow marching in place and deep breathing
Intensity Tips:
- The key is maximum effort during the 20-second intervals — your heart rate should climb fast.
- If you use cardio equipment (like a stationary bike or treadmill), follow the same 20s/10s structure at high intensity.
