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&#8220;\u0a15\u0a3e\u0a2b\u0a40&#8221; \u0a28\u0a39\u0a40\u0a02, &#8220;\u0a1c\u0a3c\u0a3f\u0a06\u0a26\u0a3e&#8221; \u0a35\u0a40! \ud83d\ude80<\/p>\n<p><img data-lazyloaded=\"1\" decoding=\"async\" loading=\"lazy\" style=\"display:block; margin:auto;\" src=\"https:\/\/images.pexels.com\/photos\/8846521\/pexels-photo-8846521.jpeg?auto=compress&#038;cs=tinysrgb&#038;h=650&#038;w=940\" loading=\"lazy\" alt=\"15 \u0a2e\u0a3f\u0a70\u0a1f \u0a2b\u0a3f\u0a1f\u0a28\u0a48\u0a71\u0a38 \u0a32\u0a08 \u0a1b\u0a4b\u0a1f\u0a40 \u0a15\u0a38\u0a30\u0a24 \u0a15\u0a30\u0a26\u0a40 \u0a14\u0a30\u0a24\" title=\"\"><\/p>\n<h2>\ud83e\udd37\u200d\u2642\ufe0f \u0a38\u0a3e\u0a21\u0a47 \u0a26\u0a3f\u0a2e\u0a3e\u0a17\u0a3c \u0a35\u0a3f\u0a71\u0a1a &#8220;\u0a2b\u0a3f\u0a1f\u0a28\u0a48\u0a71\u0a38&#8221; \u0a26\u0a3e \u0a1d\u0a42\u0a20\u0a3e \u0a21\u0a30<\/h2>\n<p>\u0a1a\u0a32\u0a4b, \u0a38\u0a71\u0a1a \u0a2c\u0a4b\u0a32\u0a26\u0a47 \u0a39\u0a3e\u0a02\u0964 78% \u0a32\u0a4b\u0a15 \u0a07\u0a39 \u0a38\u0a4b\u0a1a \u0a15\u0a47 \u0a15\u0a38\u0a30\u0a24 \u0a28\u0a39\u0a40\u0a02 \u0a15\u0a30\u0a26\u0a47 \u0a15\u0a3f &#8220;\u0a09\u0a39\u0a28\u0a3e\u0a02 \u0a15\u0a4b\u0a32 \u0a38\u0a2e\u0a3e\u0a02 \u0a28\u0a39\u0a40\u0a02&#8221; (NIH study). \u0a2a\u0a30 \u0a15\u0a40 \u0a24\u0a41\u0a38\u0a40\u0a02 \u0a1c\u0a3e\u0a23\u0a26\u0a47 \u0a39\u0a4b, \u0a24\u0a41\u0a38\u0a40\u0a02 Netflix &#8216;\u0a24\u0a47 45 \u0a2e\u0a3f\u0a70\u0a1f \u0a2c\u0a3f\u0a24\u0a3e\u0a09\u0a02\u0a26\u0a47 \u0a39\u0a4b? \ud83d\ude2c<\/p>\n<p>\u0a07\u0a71\u0a15 \u0a26\u0a3f\u0a32\u0a1a\u0a38\u0a2a <span style=\"color:#FF9F1C; font-weight:bold; text-decoration:underline;\">\u0a15\u0a38\u0a30\u0a24 \u0a30\u0a41\u0a1f\u0a40\u0a28<\/span> \u0a32\u0a08, \u0a38\u0a3e\u0a28\u0a42\u0a70 \u0a18\u0a5c\u0a40 \u0a28\u0a42\u0a70 \u0a27\u0a4b\u0a16\u0a3e \u0a28\u0a39\u0a40\u0a02 \u0a26\u0a47\u0a23\u0a3e, \u0a38\u0a17\u0a4b\u0a02 \u0a06\u0a2a\u0a23\u0a47 \u0a26\u0a3f\u0a2e\u0a3e\u0a17\u0a3c \u0a28\u0a42\u0a70\u0964 \u0a1c\u0a26\u0a4b\u0a02 \u0a2e\u0a48\u0a02 \u0a2a\u0a39\u0a3f\u0a32\u0a40 \u0a35\u0a3e\u0a30 15 \u0a2e\u0a3f\u0a70\u0a1f \u0a26\u0a40 <span style=\"color:#6A0572; font-weight:bold; text-decoration:underline;\">\u0a18\u0a30\u0a47\u0a32\u0a42 \u0a15\u0a38\u0a30\u0a24<\/span> \u0a38\u0a3c\u0a41\u0a30\u0a42 \u0a15\u0a40\u0a24\u0a40, \u0a2e\u0a48\u0a02 \u0a38\u0a4b\u0a1a\u0a3f\u0a06 \u2013 &#8220;\u0a07\u0a39 \u0a24\u0a3e\u0a02 \u0a2e\u0a38\u0a3c\u0a40\u0a28\u0a40 \u0a39\u0a4b\u0a35\u0a47\u0a17\u0a3e&#8221;\u0964 \u0a2a\u0a30 \u0a2b\u0a3f\u0a30 \u0a2e\u0a48\u0a02 \u0a07\u0a71\u0a15 \u0a38\u0a1f\u0a48\u0a1f \u0a26\u0a47\u0a16\u0a3f\u0a06: <i>Harvard Study<\/i> \u0a26\u0a71\u0a38\u0a26\u0a40 \u0a39\u0a48 \u0a15\u0a3f 15 \u0a2e\u0a3f\u0a70\u0a1f \u0a26\u0a40 HIIT \u0a15\u0a38\u0a30\u0a24 45 \u0a2e\u0a3f\u0a70\u0a1f \u0a26\u0a40 \u0a38\u0a27\u0a3e\u0a30\u0a28 \u0a15\u0a38\u0a30\u0a24 \u0a24\u0a4b\u0a02 \u0a35\u0a71\u0a27 \u0a15\u0a48\u0a32\u0a4b\u0a30\u0a40 \u0a2c\u0a30\u0a28 \u0a15\u0a30\u0a26\u0a40 \u0a39\u0a48\u0964<\/p>\n<p>\u0a38\u0a4b, <span style=\"color:#4CAF50; font-weight:bold; text-decoration:underline;\">\u0a24\u0a47\u0a1c\u0a3c \u0a2b\u0a3f\u0a1f\u0a28\u0a48\u0a71\u0a38<\/span> \u0a38\u0a3f\u0a30\u0a2b \u0a07\u0a71\u0a15 \u0a2e\u0a3f\u0a71\u0a25 \u0a28\u0a39\u0a40\u0a02, \u0a38\u0a17\u0a4b\u0a02 \u0a07\u0a71\u0a15 \u0a38\u0a3e\u0a07\u0a70\u0a38 \u0a39\u0a48\u0964<\/p>\n<p><img data-lazyloaded=\"1\" decoding=\"async\" loading=\"lazy\" style=\"display:block; margin:auto;\" src=\"https:\/\/images.pexels.com\/photos\/8846585\/pexels-photo-8846585.jpeg?auto=compress&#038;cs=tinysrgb&#038;h=650&#038;w=940\" loading=\"lazy\" alt=\"\u0a18\u0a30\u0a47\u0a32\u0a42 \u0a15\u0a38\u0a30\u0a24 \u0a32\u0a08 15 \u0a2e\u0a3f\u0a70\u0a1f\u0a3e\u0a02 \u0a35\u0a3f\u0a71\u0a1a \u0a2b\u0a3f\u0a1f\u0a28\u0a48\u0a71\u0a38 \u0a1f\u0a3f\u0a2a\u0a38\" title=\"\"><\/p>\n<h2>\u23f0 15-\u0a2e\u0a3f\u0a70\u0a1f \u0a26\u0a40 \u0a15\u0a4d\u0a30\u0a3e\u0a02\u0a24\u0a40: \u0a15\u0a3f\u0a35\u0a47\u0a02 \u0a15\u0a70\u0a2e \u0a15\u0a30\u0a26\u0a40 \u0a39\u0a48?<\/h2>\n<p>\u0a15\u0a32\u0a2a\u0a28\u0a3e \u0a15\u0a30\u0a4b, \u0a24\u0a41\u0a38\u0a40\u0a02 \u0a38\u0a35\u0a47\u0a30\u0a47 \u0a09\u0a71\u0a20\u0a26\u0a47 \u0a39\u0a4b, \u0a05\u0a24\u0a47 \u0a38\u0a3f\u0a30\u0a2b 15 \u0a2e\u0a3f\u0a70\u0a1f \u0a15\u0a38\u0a30\u0a24 \u0a15\u0a30\u0a26\u0a47 \u0a39\u0a4b\u0964 \u0a2c\u0a3e\u0a15\u0a40 \u0a26\u0a3f\u0a28, \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a3e \u0a26\u0a3f\u0a2e\u0a3e\u0a17\u0a3c \u0a21\u0a4b\u0a2a\u0a3e\u0a2e\u0a3e\u0a08\u0a28 \u0a28\u0a3e\u0a32 \u0a2d\u0a30\u0a3f\u0a06 \u0a30\u0a39\u0a3f\u0a70\u0a26\u0a3e \u0a39\u0a48, \u0a1c\u0a3f\u0a35\u0a47\u0a02 \u0a15\u0a3f\u0a38\u0a47 &#8220;quick win&#8221; \u0a28\u0a47 \u0a24\u0a41\u0a39\u0a3e\u0a28\u0a42\u0a70 \u0a1c\u0a3f\u0a71\u0a24 \u0a26\u0a3f\u0a71\u0a24\u0a40 \u0a39\u0a4b\u0a35\u0a47\u0964<\/p>\n<h3>\ud83d\udd25 HIIT: 15 \u0a2e\u0a3f\u0a70\u0a1f\u0a3e\u0a02 \u0a26\u0a3e \u0a1c\u0a3e\u0a26\u0a42<\/h3>\n<ul>\n<li><b>2 \u0a2e\u0a3f\u0a70\u0a1f<\/b>: Jumping jacks (\u0a35\u0a3e\u0a30\u0a2e-\u0a05\u0a71\u0a2a)<\/li>\n<li><b>5 \u0a2e\u0a3f\u0a70\u0a1f<\/b>: Squats, push-ups, lunges (30s each, 3 rounds)<\/li>\n<li><b>5 \u0a2e\u0a3f\u0a70\u0a1f<\/b>: Plank, burpees, mountain climbers<\/li>\n<li><b>3 \u0a2e\u0a3f\u0a70\u0a1f<\/b>: Cool-down &#038; stretch<\/li>\n<\/ul>\n<p>\u0a2f\u0a3e\u0a26 \u0a30\u0a71\u0a16\u0a4b, <span style=\"color:#2196F3; font-weight:bold; text-decoration:underline;\">15 \u0a2e\u0a3f\u0a70\u0a1f \u0a2b\u0a3f\u0a1f\u0a28\u0a48\u0a71\u0a38<\/span> \u0a26\u0a41\u0a06\u0a30\u0a3e, \u0a24\u0a41\u0a38\u0a40\u0a02 \u0a39\u0a2b\u0a3c\u0a24\u0a47 \u0a35\u0a3f\u0a71\u0a1a 35% \u0a35\u0a71\u0a27 energy \u0a2a\u0a4d\u0a30\u0a3e\u0a2a\u0a24 \u0a15\u0a30 \u0a38\u0a15\u0a26\u0a47 \u0a39\u0a4b (Journal of Sports Science) \ud83d\udcaa<\/p>\n<p><img data-lazyloaded=\"1\" decoding=\"\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0a15\u0a40 \u0a24\u0a41\u0a39\u0a3e\u0a28\u0a42\u0a70 \u0a2a\u0a24\u0a3e \u0a39\u0a48 \u0a15\u0a3f \u0a26\u0a41\u0a28\u0a40\u0a06 \u0a2d\u0a30 \u0a26\u0a47 80% \u0a32\u0a4b\u0a15 \u0a06\u0a2a\u0a23\u0a47 \u0a06\u0a2a \u0a28\u0a42\u0a70 \u0a15\u0a38\u0a30\u0a24 \u0a32\u0a08 \u0a38\u0a2e\u0a3e\u0a02 \u0a28\u0a39\u0a40\u0a02 \u0a15\u0a71\u0a22 \u0a38\u0a15\u0a26\u0a47? \ud83e\udd14 \u0a39\u0a3e\u0a02, \u0a07\u0a39 \u0a38\u0a71\u0a1a \u0a39\u0a48\u0964 \u0a05\u0a38\u0a40\u0a02&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1616,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-1617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/posts\/1617","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/comments?post=1617"}],"version-history":[{"count":0,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/posts\/1617\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/media\/1616"}],"wp:attachment":[{"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/media?parent=1617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/categories?post=1617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indusherbal.com\/lang\/pa\/blog\/wp-json\/wp\/v2\/tags?post=1617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}