Time is precious and not having enough of it is one of the main reasons people skip workouts. This is where HIIT comes into play; it get's your heart rate up quickly for a fast, effective workout. High-intensity interval training usually lasts between 20-30 minutes consisting of intense bursts of activity followed by periods of rest. There's a long list of proven benefits, such as improved cardiovascular fitness, burning a lot of calories in a short amount of time, higher metabolic rate for hours after exercising, and increased muscle strength. Try the following HIIT workout at home! No equipment needed.
This workout is based on time, so you'll need a stopwatch to know when to rest and move on to the next exercise.
Warm-up: Perform 30 seconds of each
- High knees
- Butt kicks
- Jumping jacks
- Stationary side lunges: With feet places wide, lean your hip back toward your right, moving into a side lunge. Now shift your hips towards your left. Repeat.
- Squat with arm swings: As your squat down lower your hands behind you. Return to standing swinging your arms overhead.
- Standing torso twists: While standing, take your right hand and reach behind you on your left side. Repeat on your right side.
- Inchworm
Workout: Perform 30 seconds of the exercise, pushing yourself as hard as you can. Follow it with 30 seconds of rest before moving onto the next exercise. Complete 3 rounds.
Believe in yourself, challenge yourself, and be proud of yourself. You've got this!
1. Lateral squat jumps: Jump side to side, landing with both feet with knees bent.
2. Forward to back bear crawl: Start on your hands and knees. Tuck your toes under and hover your knees above the ground. Crawl forward 4 steps going forward and retreat backward 4 steps. Repeat
3. Mountain climbers: While in high plank, engage your core and drive one knee in towards your chest. Step back and repeat with the other leg. To add intensity, increase speed and begin hop switching your legs with only one foot touching the ground at a time.
4. Forearm plank leg lifts: While in low plank, using your glute muscles slightly lift one foot off the ground. Bring it back to the floor. Repeat on other side.
5. Forward squat jumps and back peddle: Jump forward, landing with knees bent in a squat. Using quick feet, back peddle to your starting point. Repeat
6. Inchworm to push up: Begin by standing. Soften your knees and crawl forward with your hands to high plank. Perform a push up. Crawl your hands back until you are standing. Repeat.
7. Burpees: Start in standing position. Bend at the knees, place your hands on the floor and jump your feet back into high plank. Jump your feet forward besides your hands, press through your heels and return to standing. Repeat. To add intensity you can end each repetition by jumping as you stand up.
8. Forward lunge: Alternate between legs.
The thoughts and information set forth on this website are not intended to provide medical advice and are not intended to treat, diagnose, or prevent any disease or ailment. The material provided on this website is for informational purposes only and should never be used in lieu of formal medical diagnoses or treatment with a qualified physician. All individuals should undertake a complete physical before commencing any diet, exercise or health program.
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