HEALTH – A recent report in The Telegraph highlights how a 20-minute high-intensity workout can act as a natural appetite suppressant, mimicking the effects of weight-loss drugs like semaglutide (Wegovy and Ozempic) but without the side effects.
While many assume that intense exercise would increase hunger, new research from the University of Virginia suggests otherwise.
The study found that vigorous exercise significantly suppresses the hunger hormone ghrelin, particularly in women.
“Ghrelin, in its simplest terms, is your body’s natural driver to eat,” explains personal trainer Kelly Bedford. “It is a peptide hormone primarily produced in the stomach and released when the stomach is empty.
It signals the brain to stimulate appetite and promote food intake.” The research also showed that this suppression of hunger persists throughout the day, meaning that individuals do not experience increased cravings later, even if they do not eat immediately after their workout.
To harness these appetite-suppressing effects, Bedford recommends a high-intensity workout consisting of five explosive movements that engage multiple muscle groups simultaneously.
“These exercises are all high-powered, explosive movements that engage multiple muscle groups at once,” she says.
“Because they require so many simultaneous muscular contractions, they generate more heat and direct more blood flow to the working muscles compared to other movements.
As a result, the rise in core temperature and the shift in blood circulation away from digestion naturally delay hunger cues after exercise.”
The workout routine includes:
- Skater jumps – Enhances balance, coordination, and lateral power, targeting the quads, glutes, and core.
- Broad jumps – Builds lower body power and strengthens bones, engaging glutes, hamstrings, quads, and calves.
- Kettlebell swings – Strengthens posterior muscles and improves cardiovascular endurance by working the glutes, hamstrings, core, and shoulders.
- Medicine ball slams – Boosts upper body power and core strength while improving coordination.
- Burpees – A full-body conditioning exercise that builds strength and endurance.
Each move should be performed for 20 to 40 seconds with maximum effort, followed by a 30-second rest between exercises.
After completing the circuit, a one- to two-minute break should be taken before repeating the cycle for 15 to 20 minutes.
Beyond appetite control, Bedford emphasizes that high-intensity workouts provide a range of additional health benefits.
“High-intensity workouts improve cardiovascular health by increasing heart efficiency (stroke volume and cardiac output), lowering blood pressure, and reducing the risk of heart disease,” she explains.
Research supports the idea that short bursts of intense exercise significantly enhance heart function and longevity.
Another key benefit of this type of exercise is its ability to combat sarcopenia, the age-related muscle loss that starts around age 30. “Vigorous exercise has also been shown to help combat sarcopenia – the age-related muscle wasting that causes us to lose three to eight per cent of our muscle mass from around the age of 30,” Bedford notes.
In addition to preserving muscle mass, high-intensity exercise is highly effective for burning visceral fat, the deep abdominal fat linked to various health risks. “Unlike steady-state cardio, which primarily burns calories during exercise, HIIT continues to burn fat post-workout due to the after-burn effect, known as excess post-exercise oxygen consumption,” Bedford adds. “This makes HIIT a powerful tool for targeting stubborn belly fat and improving long-term metabolic health.”
With its ability to suppress hunger, preserve muscle mass, and promote fat loss, this 20-minute workout offers a natural and accessible alternative to pharmaceutical weight-loss solutions.
Adding a warm-up and cool-down and incorporating this workout into a weekly routine can help individuals take advantage of its appetite-suppressing and overall health benefits.