Rhonda Patrick

That's been shown to robustly increase brain drive neurotrophic factor.

If you double that to 40 minutes, then you get an even more robust increase.

Right.

I deliberately structure those short 10-minute HIIT workouts around times like this, like a podcast I'm going to do or a presentation I'm going to give and I'm in a hotel and it's like I got to do my 10-minute high-intensity workout.

I'll often go to the gym and get on the bike and do something.

I think this is a good segue into these sort of exercise snacks.

Now, some people would consider a 10-minute workout even on the longer end of an exercise snack.

So exercise snacks, they can be structured or unstructured.

And I talked about this with Dr. Martin Kabbalah a lot.

He's been involved in a lot of studies involving the unstructured type of exercise snacks.

But the structured type of exercise snack is something where you're getting –

your heart rate really high, at least 80% of your max heart rate, right?

You're getting more into that vigorous intensity zone.

And it could be anywhere from one minute to nine minutes, perhaps 10 minutes, where you're doing intervals, right?

If you're doing a 10 minutes, not like the entire 10 minutes you're in that, but you're doing intervals.

But if you're doing a one minute or two minute or three minute workout, then you can be in a pretty high 85% your max heart rate zone, right?

So some examples would be something like

Like body weight squats or you do high knees or burpees or jumping jacks for some people.

Lunges, right?

Something where you're engaging multiple muscle groups and you're also just getting your heart rate up as well.