Don’t feel like cycling for six minutes against Alzheimer’s? Personal trainer shares 6 minute workout

Saving just six minutes to sweat each day could be enough to stave off Alzheimer’s, a study suggested yesterday.

Scientists discovered that six minutes of high-intensity cycling — divided into 40 seconds of intense cycling and 20 seconds of rest — might be enough to delay cognitive decline.

But you don’t have to just peddle a healthier brain, experts insist.

Although the study itself, conducted by researchers in New Zealand, only looked at cycling, other vigorous workouts should, in theory, yield the same benefit.

Louisa Drake, personal trainer to stars including Hollywood’s Rooney Mara and Euphoria’s Maude Apatow, has devised her own six-minute sweat contest and made it available exclusively to MailOnline.

Scientists in New Zealand found that cycling for a six-minute lap, divided into 40 seconds of cycling and 20 seconds of rest, could extend the lifespan of a healthy brain and delay cognitive decline. But six minutes of HIIT can also do the job. Louisa Drake recommends doing these four movements for 20 seconds, then resting for 10 seconds and repeating three times to reach the six minutes

The PT, who’s trained the likes of Gwyneth Paltrow and even royalty, says HIIT “can help burn fat and calories in a short amount of time.”

No equipment is required, just grab a mat to support your joints and you’re good to go.

For each round of HIIT training, Drake recommends setting your timer and getting 20 seconds of exercise followed by 10 seconds of rest.

Then repeat all four exercises three times for a full six minutes of exercise.

round 1

Butt Kickers & High Knees

Moving forward in your space, kick your heels against your butt, then halfway through your timer clock and travel backwards, lifting your knees up and marching your arms.

Use the space you have, or hold onto it and really attack the moves.

round 2

Sumo Squat & Jump in-out

Place your feet slightly wider than hip-width apart and point your toes at a 45-degree angle.

Sumo Squat, shift your weight onto your heels, keep your back flat and your chest up. Lower your hips until your thighs are parallel to the floor.

Engage your glutes and quads, then return to your starting position before jumping.

round 3

Strike set: jab, cross, jump

Step forward with your right foot first and rotate your hips to your left side.

Then bring your arms into a boxing position and punch forward with your right arm and then hit across the body with your left arm.

Rotate your body and keep the weight on your right foot with your back heel slightly off the floor.

Return to your starting position and jump before repeating the move on your right side.

round 4

climber

Get into a plank position on a mat.

Hands under shoulders, feet shoulder width apart, back flat, core engaged, head supported.

Draw your right knee toward your chest without arching or lowering your hips.

Switch legs, pull one knee in and extend the other leg.

Increase speed and maintain plank position throughout.

Finding the right balance between rest and exercise can be difficult. Before diving into the full six-minute workout, try increasing the rest periods first, especially if you’re new to HIIT

However, throwing yourself into a HIIT workout can result in injury if you’re not careful.

According to Ms. Drake, the trick to getting the most out of HIIT is finding the right balance between exertion and rest.

She said, “If your work intervals are too long, you won’t be recovered enough for the next interval.

“Too much rest means you lose momentum and afterburn benefits.”

But there’s a way to find the sweet spot for the six-minute workout that’s right for your fitness level.

• Beginner Work-to-Rest Interval: 40 second workout with 50 second rest for each movement.

• Mean stress-recovery interval: 60 second workout with 30 second rest for each lap.

• Extended work-to-rest interval: 20-second workout with 10-second rest for each round, repeated three times to complete the full six minutes.

Louisa Drake pictured is the personal trainer to stars including Hollywood’s Rooney Mara and Euphoria’s Maude Apatow. She agrees that exercise is a great way to stimulate your feel-good hormones, including serotonin, which is why a good workout makes you feel great. Copyright: Oly Barnsley

Ms Drake added: “It’s important to always do a two-minute warm-up and a two-minute cooldown.

“Start by working your way through the rounds and work your way up before advancing to the next level.

“In general, the longer you exercise and the fitter you are, the more work you can get done with fewer breaks.”

The personal trainer agrees that exercise is a great way to stimulate your feel-good hormones, including serotonin, which is why a good workout makes you feel great.

And she thinks HIIT is particularly good at it.

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