Introduction

Despite practicing a decent routine and healthy lifestyle, I had been feeling low on energy, especially in the evenings. I am a 40-year-old regular office-going person, and I want to share my real-life experience with the excellent benefits of HIIT exercise. My office starts at 9 a.m., so I leave home at 8 a.m. and aim to wake up by 7 a.m. My morning routine used to involve rinsing my mouth with organic coconut oil, drinking lemon water and getting ready for work. In the evening, I used to do some moderate exercise like playing badminton with my peer colleague.

Despite this routine, I had been feeling low on energy, especially in the evenings. Whenever I tried to play badminton or volleyball after work, I felt exhausted after just one or two games. My heart would race even after climbing two or three floors. This made me worry— “Am I going to be old?” I wasn’t ready to feel this way at 40. My fellow players commented that I was not as strong as last year and this affected my motivation to play. Although my weight, sleep, and diet were normal, I was losing strength. I knew I needed to do something, but I wasn’t sure where to start—until I discovered an easy solution.

Why I Chose Morning HIIT

Since I work full-time, I didn’t want to join a gym—not because of the cost, but because of time constraints. I also believe it’s more important to feel energetic than to look muscular, and most athletes are not bodybuilders. They are active and healthy, so prefer stay healthy without going gym.

Despite feeling less motivated, I continued my evening badminton sessions. However, I needed a solution to regain my energy and fight fatigue. I tried different exercises like yoga, core workouts, and breathing exercises, but the results were not satisfying enough.

Then, I stumbled upon a YouTube video of Dr. Jahangir Kabir explaining the connection between HIIT (High-Intensity Interval Training) and growth hormones. Then I also read about the benefits of HIIT on Healthline, such as improved metabolism, fat loss, better oxygen consumption, and reduced heart rate and blood pressure. Motivated by these benefits, I decided to give HIIT a try—and within a week, I experienced a transformation!

First Few Days: Initial Struggles & Adjustments

I used my Apple Watch SE 2 to monitor my heart rate during the exercises. Although tracking is optional, it gave me peace of mind looking at the statistics of exercise.

Choosing a workout was tricky since there were so many videos online. I searched on YouTube for “cardio HIIT at home” since I wanted to focus on improving my stamina for sports without going gym and using any instruments. I picked the first video I found, a 30-minute workout with warm-up from SELF, a well-known YouTube channel.

On my first day, I couldn’t go beyond 90 seconds of the workout after the 4 minutes of warm-up. After just three rounds of 30 seconds, I was out of breath and had to lie down. My whole body, especially my head, was drenched in sweat. After resting for 20 minutes, I felt asleep and my wife woke me up. Then I took a cold shower quickly, though I had to get up soon for work. The first two days were tough, and I felt even more tired than before. My lower part of the body was in pain but I didn’t give up, and by the third day, I was already improving.

The Transformation: Physical and Mental Benefits

By the fourth day, I felt stronger during my evening badminton game. I won two out of six rounds, which felt amazing. My sadness began to lift and my appetite improved. After a week of morning HIIT, I began to thrive. I won all my badminton rounds that evening and for the first time in a long while, I had long-duration sex twice in a single night.

Mentally, I felt more focused at work and less bothered by stress. My productivity doubled because I no longer worried about aging or fatigue. Even I now handle criticism from co-workers more calmly, and I feel stronger and happier overall. HIIT has truly boosted both my body and mind simultaneously.

Why Morning HIIT Works for Me

I’m not a gym person or a professional athlete. I’m just a regular guy who wants to stay healthy with minimal effort. I prefer playing sports over gym workouts because it’s more enjoyable for me. When I felt weaker, I found HIIT to be the perfect solution.

HIIT is quick, requires no equipment, and can be done at home with just a laptop and a mat. I follow a 30-minute video, but I usually stop at 20 minutes, which works perfectly for my age. I can do it easily every day before going to the office.

Tips for Anyone Starting HIIT

If you feel tired despite eating well and exercising lightly, I recommend trying HIIT. Here are some tips:

Start slow: On the first day, even a warm-up may be enough for a starter.
Don’t try too hard: In the first week, give your body time to adjust.
Track your heart rate: Use a fitness tracker if possible to monitor your limits.
Heavy sweating: This is normal and helps remove toxins and plastic particles from the body.
Take cold showers carefully: Before taking a cold bath you need to take 15-30 deep quick breathing to avoid a cold attack! If cold showers feel too harsh, try normal ones instead.

Conclusion: My New Routine

HIIT has now become part of my daily routine, at least five days a week. I feel more energetic and focused at work and perform better in games. My peers have noticed the change, and I get compliments from them!

I will explain my whole day routine in a future post. For now, I encourage you to try HIIT yourself—start tomorrow morning, and you’ll be surprised by how great you feel. Good luck!