Finding the motivation to stick to a fitness routine can be really tough – especially if you started in the dark, dreary month of January.
But if you’ve managed to stick to your New Year’s resolution of becoming healthier and fitter, well done. However, if you’re in need of a little extra inspiration, @misskittymoana has just the video for you.
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, ideally spread over four to five days.
But Kitty Moana claims she achieved her fitness goals by simply running for 20 minutes each day for four months on a walking pad. And the results really do speak for themselves!
Her progress is documented in a series of videos, where she is seen running with weights. By the final clip, Kitty seems to be running effortlessly. What’s more, she’s also celebrated a “weight loss transformation” too.
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 achievable within the comfort of your own home. Commenters were quick to commend her efforts, with one calling her transformation “inspiring”.
Kitty detailed her simple yet effective routine, mentioning she was “meal prepping low calorie, healthy and nutritious meals” alongside running for 20 minutes each day – a perfect workout that could fit into anyone’s lunch break.
For those who aren’t fans of running, there are, of course, alternatives. You can read more about them below.
What does the NHS say about exercise?
To make it clearer, the NHS share that moderate activity will 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.