Too busy for workouts: This 30-minute cardiologist-approved HIIT routine can keep your heart healthy

If you've ever felt overwhelmed by the idea of squeezing long workouts into your already packed schedule, you're not alone. But here’s some good news for your heart—and your calendar. Dr. Rohit Vuppuluri, a vascular cardiologist, has shared a refreshingly manageable, yet highly effective workout plan that takes just half an hour and delivers substantial cardiovascular benefits. Featured in Parade and highlighted by Surrey Live, his advice redefines what it means to stay fit.

The Power of 30 Minutes
Dr. Rohit Vuppuluri’s recommended routine is all about quick, high-impact movement. It takes just 30 minutes and can be done on a treadmill or outside, making it ideal for busy schedules. The goal is to get your heart rate up and keep it elevated.

Start with a warm-up—walk or jog for 10 minutes. Then, follow these five cycles:

• Cycle 1 & 2: Run for 90 seconds, then speed up for 30 seconds at about 80% of your full effort. Walk for a minute to recover.
• Cycle 3 & 4: Repeat the same, but this time increase the speed burst to 90% of your max effort.
• Cycle 5: After a 90-second run, do your fastest 30-second sprint, then cool down with a 2-minute walk.

This routine is a form of high-intensity interval training (HIIT), proven to boost stamina, burn fat, and improve heart health—all without needing hours in the gym.

HIIT: Science-Backed and Heart-Smart
According to Dr. Vuppuluri, this type of workout isn’t just time-saving—it’s also effective in increasing stamina and burning fat. Numerous studies have shown that regular HIIT routines can help manage blood pressure, reduce cholesterol, and significantly lower the risk of heart disease. More importantly, it makes fitness attainable for those who find traditional routines intimidating or time-consuming.

“If HIIT workouts aren’t your thing,” he adds, “that’s okay—just get moving.” The key is consistency. Whether it’s swimming, dancing, cycling, or a game of tennis, any activity that gets your heart pumping regularly can do wonders for your cardiovascular health.

Start Slow, Stay Consistent
For those new to working out, the cardiologist offers a reassuring message: “When first starting, start slow and take your time. Give yourself a few weeks to acclimate to your exercises and don't be afraid to take a few cheat days along the way!”

This human-centric approach is a reminder that progress doesn’t demand perfection. The goal is to build a sustainable habit—not chase fitness fads. And in an era where sedentary lifestyles are silently raising the risk of chronic heart conditions, a simple, doctor-endorsed half-hour might be the healthiest change you can make today.

So lace up your shoes, ditch the excuse of "no time," and give your heart the 30-minute gift it truly deserves.