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What if there was a type of exercise that meant less time exercising, with better results?

Something that can be altered to suit any fitness level and increase as you improve. Can that be done in a gym or at home? Something that has been proven to boost the insulin sensitivity so crucial for women with PCOS? Remember, improved insulin sensitivity helps boost fertility, lose unwanted fat, and reduce—even eliminate—acne, excessive hair growth, tiredness, mood swings, and cravings.

There is a potent type of exercise that has been shown to significantly boost your insulin sensitivity. It is called interval training. For most people, PCOS and interval training really are a match made in heaven.

Let’s take a look.

One study had subjects perform six sessions of repeated 30-second bouts of intense exercise over a 14-day period. Improvements in fasting circulating concentrations of glucose, insulin, and adiponectin were observed. In such a short time frame!

With interval training, you alternate between very intense exercise (a sprint) and active rest periods, typically using a 1:1 or 1:2 work-to-rest ratio. So your work interval may be 30 seconds, while your rest interval is 60 seconds. Or it may be 20 seconds and 40 seconds.

However, what I recommend is an 8-second sprint, followed by a 12-second rest, and repeat. This keeps things fresh, is doable and has been shown to boost insulin sensitivity while resulting in greater fat loss than workouts using a longer interval.

Note: Avoid doing work intervals longer than 60 seconds.

You should repeat this work-to-rest interval to create a 15-20 minute workout session, adding a five-minute warm-up and cool-down.

You can choose any mode of exercise for your intervals; however, you need to be able to quickly and easily speed up in seconds. Otherwise, by the time you reach the necessary intensity, it’ll be time to slow back down.

Running works well, and spinning, rowing, or elliptical training are also great options.

Even intense body weight exercises – burpees, for instance – could be used if you’re exercising at home without any workout equipment. And if you are starting, why not incorporate periods of more intense walking through your usual stroll?

Whether you are looking to improve your fertility or lose stubborn weight, interval training may be just the secret strategy you’ve been looking for!

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