Skip to main content
  • EN
  • BM
  • Search
  • AIA Malaysia
  • Our Products
    • Life Protection
    • Medical Protection
    • Critical Illness Protection
    • Savings & Investment
    • Accident Protection
    • Property Solutions
    • Motor Insurance
    • Online Products
    • AIA Vitality
    • Employee Benefits
    • Commercial Insurance
  • AIA Vitality
    • How It Works
    • REWARDS & BENEFITS
    • Member’s Testimonial
    • Join AIA Vitality
  • What Matters
    • Health & Wellness
    • Finance & Insurance
    • Video Gallery
    • Mental Wellbeing
    • Health Statistics
  • About AIA
    • About AIA Bhd.
    • About AIA Public Takaful Bhd
    • About AIA General Berhad
    • About AIA Pension & Asset Management
    • Career Opportunities
    • Community & Partnerships
    • Media Centre
    • Events & Promotions
    • Customer Charter
  • Help & Support
    • Contact Us
    • Locate Us
    • Claims Process And Guides
    • Premium Payment
    • FAQ
    • Important Announcements
    • Form Library
    • How to Guides
  • My AIA
    • CUSTOMER LOGIN
    • CUSTOMER REGISTRATION
    • CORPORATE LOGIN
  • Investment-Linked Funds
AIA
  • Our Products

    Our Products

    Select from one of the categories on the right or click here for a recommendation based on your needs.

    Let us help you
    Investment-Linked Funds

    Get the latest updates on our funds and their performance.

    Click here to view AIA Investment Linked Funds Performance Report 2021

    For Individuals

    For Business

    • Life Protection

      Protect yourself and your loved ones from life's uncertainties with AIA's life insurance and takaful plans.

    • Medical Protection

      Avoid unforeseen medical expenses with AIA's medical insurance and takaful plans.

    • Critical Illness Protection

      Focus on your recovery and not your financial commitments when you have AIA's critical illness insurance or takaful plans.

    • Savings & Investment

      Stay protected while you secure your future with AIA's savings and investment plans.

    • Accident Protection

      Safeguard yourself from accidents with AIA's personal accident insurance plans.

    • Property Solutions

      Finance your dream property and ensure your household contents are well-protected.

    • Motor Insurance

      Get comprehensive protection for your motor vehicles.

    • Online Products

      Sign-up for our insurance and takaful plans online for immediate protection.

    • AIA Vitality

      AIA Vitality is the science-backed wellness programme that works with you and rewards you for the healthy choices you make. Find out more

    • Employee Benefits

      Secure your company's most important asset through our market-leading solutions.

    • Commercial Insurance

      Secure your business against mishaps and damages.

  • AIA Vitality

    AIA Vitality

    We support you in taking charge of your health.

    FIND OUT MORE
    • How It Works

      Discover how AIA Vitality motivates you to make healthy choices sustainably.

    • REWARDS & BENEFITS

      Find out what are the rewards and benefits that you can enjoy as an AIA Vitality member.

    • Member’s Testimonial

      Be inspired by the stories of our members 's journey with AIA Vitality

    • Join AIA Vitality

      Kickstart your journey towards better health today!

  • What Matters

    What Matters

    Guides and tips on the latest Health & Finance topics.

    VIEW ALL IN WHAT MATTERS
    • Health & Wellness

      Wholesome & healthy living starts today.

    • Finance & Insurance

      Discover our wide range of insurance and finance topics

    • Video Gallery

      Short videos on the latest Health & Finance topics.

    • Mental Wellbeing

      Start taking care of your mental health today.

    • Health Statistics

      Learn more about the current health statistic.

  • About AIA

    About AIA

    For almost a century, AIA has served the ever-changing needs of millions of people all across the Asia-Pacific region.

    Read More
    • About AIA Bhd.

      Who we are, what we do, our vision and awards.

    • About AIA Public Takaful Bhd

      Who we are, what we do, our vision and awards.

    • About AIA General Berhad

      Who we are, what we do, our vision and awards.

    • About AIA Pension & Asset Management

      Who we are, what we do, our vision and awards.

    • Career Opportunities

      Interested to join our AIA family? Look for a role that suits you.

    • Community & Partnerships

      Giving back to the community is important to us.

    • Media Centre

      Financials, press releases and other info about AIA.

    • Events & Promotions

      Events & Promotions

    • Customer Charter

      Our Commitment to our Customers

  • Help & Support

    Help & Support

    We strive to assist you with any inquiries you might have with a high touch customer service experience.

    Contact AIA
    • Contact Us

      Cannot find the answer in our FAQ section? Contact us now.

    • Locate Us

      Find us and our panel healthcare partners on Google Map

    • Claims Process And Guides

      Find Claims related information and guides here.

    • Premium Payment

      Find information and guides on how to pay premiums here.

    • FAQ

      Have a question? You may find the answer here.

    • Important Announcements

      Useful information for our customers

    • Form Library

      Need a form? Check our form library.

    • How to Guides

      Learn how to perform self serve transaction online at My AIA Portal.

  • My AIA

    My AIA

    Manage your AIA plans, employee benefits, stay healthy with AIA Vitality, and access healthcare services.

    Download My AIA
    Download My AIA
    Download My AIA
    Download My AIA
    • individual
      CUSTOMER PORTAL

      Manage your AIA plans, employee benefits, stay healthy with AIA Vitality, and access healthcare services.

      Register Login

    • corporate
      CORPORATE PORTAL

      For HR personnel and Intermediaries to manage the company's employee benefits portfolio effectively.

      Login

  • Language Select
    • EN
    • BM
  • Search
  • Contact Us
    • Contact Us

      Operating hours during Ramadan :
      Monday - Friday: 8.30am - 4.30pm

    • AIA BHD.

    • AIA PUBLIC TAKAFUL BHD.

    • AIA General Berhad

    • AIA Roadside Assist

Health & Wellness
Prev | Next
Back to Top
  • {{title}}

    {{label}}
  • Shorter Workouts: How does it benefit you?

    If you want to make the best of your workout, it’s not about how long you exercise, but rather how hard you exercise. Here’s why that’s the case.

    Benefits of Short Workouts

    In a perfect world, we would all be dedicating hours on end to working out and taking the necessary steps to leading a healthy life. Unfortunately, with the various time constraints that many people experience on a daily basis (be it work or personal obligations), this isn’t always a viable option. What if there was a way you could get all the gains of a long workout routine, without taking up too much of your time?

    This is where quick, high intensity workout regimes come in. Plenty of these types of workouts have been popping up lately to meet with the demand of folks who are pressed for time. These routines incorporate high intensity exercises, which bring plenty of benefits to the body over longer workouts.

    1. No more “No Time for This” excuse

    No more “No Time for This” excuse

    When you know that you’ll need to spend an hour or two each day working out, you’re more likely to skip the whole workout as you may feel as if you are pressed for time. However, with shorter interval workouts, the “I don’t have time for that” excuse gets thrown out of the window quickly, because everyone has at least 10 to 15 minutes to spare for one workout a day. As a matter of fact, you can complete an effective HIIT workout in just 4 minutes, and everybody should have no trouble sparing that amount of time.

    2. It’s easier to commit to

    It’s easier to commit to

    Because of the quick and low commitment nature of workouts such as HIIT, it’s certainly a lot easier to stick to it in the long term compared to a longer workout regime. This is also supported by a study that found that people reported much greater enjoyment of HIIT over continuous vigorous-intensity exercise and continuous moderate-intensity exercise. In short, once you do commit to a short, intense workout, you’ll save time, enjoy yourself, and be more likely to keep at it to get great results for the many days to come. 

    3. No equipment necessary

    Many of the exercises in quick, high intensity workouts such as HIIT involve running, biking, jump roping, rowing and more. While all of them work great, you don't really need any equipment to get results. Other exercises such as high knees, fast feet, or anything plyometric like jumping lunges will work just as well to get your heart rate up fast. If anything, some equipment like dumbbells can make HIIT less effective because it takes away from the focus of pushing your heart to its highest potential, which should always be the case.

    4. Boosts metabolism, muscle growth, and more 

    Boosts metabolism, muscle growth, and more

    Quick and intense workouts such as HIIT have been shown to stimulate the production of human growth hormones (HGH) by up to 450 percent during the 24 hours after the workout has been completed. For more clarity and perspective, HGH is the hormone responsible for boosting your metabolism, raising your body’s fat burning power, increasing muscle growth, and helping you burn more calories in a shorter amount of time. On top of that, HGH also slows down the aging process, which is a great incentive to get into quick, high intensity workouts.

    5. Work on burning more calories

    Work on burning more calories

    Another crucial part of any workout is the calorie burn. How do quicker, more intense workouts stack up against longer, less intense workouts in this area? Studies have shown that 15 minutes of high intensity interval training can burn more calories than jogging on a treadmill for an hour (which can be attributed to the aforementioned HGH). Since this calorie burn reduces the chances of storing fat, you’ll be getting the maximising the energy you get from the food you eat, which is most definitely a plus.

    6. Promote better fitness

    Promote better fitness

    Believe it or not, doing a shorter, but higher intensity workout can generate greater fitness than longer, less intense workouts. To support this, one study put this comparison to the test and found that quicker, high intensity workouts improved both aerobic and anaerobic capacities, while longer, less intense workouts only improved the aerobic capacity. Simply put, your muscles will be able to do a lot more with or without oxygen in your body to help them when you opt for quicker, more intense workouts.

    All in all, it can clearly be seen that quicker, but more intense workouts have plenty of benefits over longer, less intense workouts. Moreover, these types of workouts have little to no cost attached to them. This means there’s almost nothing to stop you from taking part in an active lifestyle to better your health, not even time itself.

    References

    http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

    http://www.mensfitness.com/training/8-amazing-benefits-interval-training-backed-science

    http://www.healthfitnessrevolution.com/top-10-health-benefits-hiit-high-intensity-interval-training/


    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

    Related Articles

    7 RISING FITNESS WORKOUTS OF 2017


    A set routine can sometimes dull our excitement and enthusiasm for execise. Stave off the feeling of boredom with these rising new workouts.

    7 RISING FITNESS WORKOUTS OF 2017

    Outdoor Activities That Put Fun in Exercising


    Here are our three recommended outdoor activities that can help burn those calories while refreshing your senses.

    Outdoor Activities That Put Fun in Exercising

    Easy Get Fit Ideas Without Leaving Home


    Are you the sort that finds exercise a chore, especially with having to plan, wake up on time, leave work early, pack your gear and brave traffic to get to the gym?

    Easy Get Fit Ideas Without Leaving Home

    Recommended Products

    AIA VITALITY

    AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.

    AIA Vitality

    One Second Survey
    One Second Survey
    ×
    One Second Survey

    What do you think of this article?

    Our Products
    Life Protection
    Medical Protection
    Critical Illness Protection
    Savings & Investment
    Accident Protection
    Property Solution
    Motor Insurance
    Online Products
    Our Products
    Life Protection
    Medical Protection
    Critical Illness Protection
    Savings & Investment
    Accident Protection
    Property Solution
    Motor Insurance
    Online Products

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookies Policy and Privacy Statement.

    What matters
    Health & Wellness
    Finance & Insurance
    Video Gallery
    Mental Wellbeing
    Health Statistics
    About Us
    About AIA Bhd.
    About AIA PUBLIC Takaful Bhd.
    About AIA General Berhad
    About AIA Pension and Asset Management Sdn. Bhd. 
    Careers
    Community & Partnership
    Events & Promotions
    Sitemap
    Help & Support
    Contact Us
    FAQ
    Important Announcement
    Form Library
    AIA Malaysia
    Menara AIA, 99, Jalan Ampang,
    50450 Kuala Lumpur
    AIA Bhd.
    1300-88-1899
    For Overseas Customers
    603 2056 1111
    AIA PUBLIC Takaful Bhd.
    1300-88-8922
    AIA General Berhad
    1300-88-1899
    AIA Pension and Asset Management Sdn. Bhd.
    1300-22-7771
    AIA Auto Assist / Roadside Assist
    1-800-88-8733
    What matters
    Health & Wellness
    Finance & Insurance
    Video Gallery
    Mental Wellbeing
    Health Statistics
    ABOUT US
    About AIA Bhd.
    About AIA PUBLIC Takaful Bhd.
    About AIA General Berhad
    About AIA Pension and Asset Management Sdn. Bhd. 
    Careers
    Community & Partnership
    Events & Promotions
    Sitemap

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookies Policy and Privacy Statement.

    Help & Support
    Contact Us
    FAQ
    Important Announcement
    Form Library
    AIA Malaysia
    Menara AIA, 99, Jalan Ampang,
    50450 Kuala Lumpur
    AIA Bhd.
    1300-88-1899
    For Overseas Customers
    603 2056 1111
    AIA PUBLIC Takaful Bhd.
    1300-88-8922
    AIA General Berhad
    1300-88-1899
    AIA Pension and Asset Management Sdn. Bhd.
    1300-22-7771
    AIA Roadside Assist
    1-800-88-8733
    www.aia.com.my/roadsideAssist

    Copyright © 2023 AIA Group Limited and its subsidiaries. AIA Bhd. 200701032867 (790895-D) AIA PUBLIC Takaful Bhd. 201101007816 (935955-M) AIA General Berhad 201001040438 (924363-W) AIA Pension and Asset Management Sdn. Bhd. 201201027147 (1011637-P) AIA Health Services Sdn. Bhd. 199601016211 (388561-T). All rights reserved.
    Terms of Use | Privacy Statement | Code of Conduct | Sitemap