Finding time to exercise may be the bane of your wellness routine. What with your full-time job, plus general life admin when can you fit it time to workout exactly?

The good news is researchers discovered that with just 10-minutes of  HIIT or high intensity training, you get the same benefits as a 45-minute jog.

A HIIT workout lasting up to 20 minutes can also give you more bang for your buck in terms of calorie burn.

A study published in Medicine & Science in Sports & Exercise found that those who did just 13 minutes of HIIT burned more calories than those who did a steady rate of cardio for 40 minutes.

So now you know you need just 20 minutes in your day to exercise, when exactly should you fit this in?

According to research, just before breakfast is ideal, allowing you to start your day on a good note.

Research shows that exercisers can burn up to 20 percent more body fat when starting the day with a HIIT workout on an empty stomach.

An additional study published in Medicine and Science in Sports and Exercise found that people were less distracted by food when working out beforehand.

Another reason is that studies have shown that exercise in the evening could affect your ability to get good quality shut-eye.

If you simply can’t find time to squeeze 20 minutes of HIIT into your day before breakfast then another optimum time would be between 2-6pm when your body temperature is at its highest.

A study found that if you exercise when your body temperature is at its highest, it can optimise muscle function, enzyme activity and endurance for performance.

Committing to just 20 minutes daily to exercise will not only help you burn calories, but you will also feel better mentally too.

According to a recent study published in the journal Neuropsychologia, just 10 minutes of exercise per day can boost the brainpower up to 14 per cent.

HIIT can also have a profound effect on ageing at a deeper cellular level. When researchers analysed three groups of exercisers over 12 weeks, they found those who did HIIT workouts actually reversed their ageing.

So for just 20 minutes per day you can not only burn calories, feel better, boost brainpower and reverse ageing!

For a good HIIT workout you might do 10 minutes of fast running or biking, or high energy boxing or dancing followed by some weights or kettlebells.