It can be hard to find the motivation to exercise, but one woman has shared her ‘mind-blowing’ transformation after running for just 20 minutes a day for four months
Sticking to new fitness goals can be really tough, but one woman cracked it after she decided to run for 20 minutes everyday for four months – and her results were amazing.
If you’re in need of a little extra push and motivation when it comes to your journey, @misskittymoana has the perfect video for you.
Kitty Moana revealed her secret was simply running for 20 minutes each day for four months on a walking pad. She shared clips of herself running while holding weights, showing her fitness levels improving over time.
By the end of the four months, she was able to run with ease and had undergone a “weight loss transformation” thanks to this regime.
If running isn’t your thing, you could substitute it with a 20-minute walk each day, or increase the duration for similar benefits – all from the comfort of your own home.
Commenters praised her transformation, calling it “amazing,” and “inspiring”, with one asking if she’d also changed her diet.
Kitty revealed she’s been “meal prepping low calorie, healthy and nutritious meals” and running for just 20 minutes each day – a workout so quick it could fit into your lunch break.
For those who baulk at the thought of running, luckily, there are plenty of alternatives.
What’s the NHS’s take on keeping active?
The NHS advises adults to engage in some form of physical activity every day, aiming for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. This should ideally be spread over four to five days, or daily if preferred.
Moderate activity should raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Examples of this type of activity are:
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
However, if you’d prefer to do more vigorous exercise, you can. Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous activity a week can provide similar health benefits to 150 minutes of moderate activity a week.
Examples of vigorous activities include:
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports, like football, rugby, netball and hockey
- skipping
- aerobics
- gymnastics
- martial arts
Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). This can include circuit training, high intensity dance classes, and running up the stairs.