Research shows that 12 minutes of exercise a week can significantly boost results of losing weight.

研究者发现每周花12分钟健身就能明显提高瘦身的效率。

Yes, that’s right — just 12 minutes a week.

是的，没错——就每周12分钟。

Participants were asked to combine 5:2 fasting with three short bursts of high-intensity¹ training (HIT) on three separate days each week.

研究参与者们被要求一方面坚持一周中有两天节制饮食，一方面每周中有三天（每隔一天）在运动过程中加入三次高强度训练（HIT)。

Forget running or cycling further, research shows that you gain the most benefit by increasing the intensity of your exercise, not the length of time that you do it.

不要再试图在跑步时跑的更远，或者骑自行车骑得更远了，研究证明增加运动的强度比延长运动的时间更能使你获得最佳的效果。

Find time for three of these mini-sessions each week, and you will be increasing the effectiveness of the diet and boosting your health.

每周找时间试试如下列出的运动迷你环节中是三种，你节食的效果将有所提高，健康状况也将有所改善。

Jogging

慢跑

If you are new to running, go for a brisk walk, breaking into a jog for your timed 20 or 30-second ‘sprint²’ intervals³.

如果你是跑步的新手，在快步走的间歇里加入20-30秒的冲刺。

As your stamina⁴ improves, your ‘sprints⁵’ can be faster or done up hills to intensify⁶ the workout. Just make sure you perform three sprints each time.

当你的耐力有所提高之后，你可以提高“冲刺”的速度或者在斜坡上冲刺，以加强运动的强度。一定要确保每次运动中有三次冲刺。

Stair climbing

爬楼梯

A great activity for bottom and leg toning which intensifies⁷ the health benefits of jogging by forcing your body to work against gravity.

爬楼梯是一项极好的运动，能够锻炼你的臀部肌肉和腿部韧带，在慢跑之后爬楼梯能够通过迫使身体对重力做功加强健身的效果。

Find a stairwell in a building with at least four full floors. Ensure your whole foot lands on each step and walk back down during recovery periods.

在一个建筑物理找到一段有四阶台阶以上的楼梯。保证你的脚总是完全踏在台阶上了，接着退下来、作为舒缓运动。

After a gentle warm-up, sprint hard up the stairs as fast as you can for 20 (building to 30) seconds, then slowly recover as you walk back down. Repeat three times.

在温和的热身运动之后，以你能达到的最快的速度冲上楼梯，时长约为20-30秒，接着慢慢走下来以恢复。

Cycling

骑自行车

Build intensity into the ride by intermittently⁸ switching to a higher gear and cycling very hard uphill for three 20 and then 30-second bursts.

在骑车锻炼时加入强度训练，间歇性的将速度提高，或者骑上很陡的斜坡，时常约为20-30秒。

Freewheel back down between bursts to catch your breath.

在强度运动之后让自行车随惯性行驶一段，以恢复呼吸频率。

Swimming

游泳

Challenge yourself to put three fast laps into your routine, but make sure you allow yourself time to catch your breath in between. A 25m length at full pelt⁹ is comparable to sprinting¹⁰ for around 30-40 seconds.

挑战自己，在运动过程中加入三圈快速游泳的过程。要保证在每圈快速游泳的过程之间留出调整呼吸的时间。以最快速度完成25米游道的效果相当于慢跑时冲刺30-40秒的效果。