High-intensity interval training (HIIT workouts) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time.
The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio.
Now that summer is here, there are absolutely no excuses for not whipping yourself back into beach-body shape.Sometimes, our lifestyles call for a short, convenient workout in lieu of going to the gym.
The great thing about High-Intensity Interval Training (HIIT) is that you don’t need a ton of equipment or time to do it right.
On the other hand, you better be bringing some motivation because these workouts are going to drive up your heart rate and will leave you feeling pretty gassed.
Workouts 1-4 include exercises provided by Eraldo. Workouts 5-8 include exercises provided by personal trainer Alli Forsythe. The final 2 workouts were provided by personal trainer Will Lanier. For all workouts, warm up for 3-5 minutes with running in place, jumping jacks, or rope skipping.
Here are 8 HIIT simple workouts for you to try….
Begin by bending your knees to a 90 degree angle, feet slightly wider than shoulder-width, back leaning forward and holding a kettlebell between your legs.
As you begin your upward movement, thrust your hips forward while elevating the kettlebell to shoulder height. Return to starting position.
Start on all fours, hands shoulder-width apart, head looking down, knees bent, and back straight. Using your hip abductor, raise one bent leg to the side until it is parallel with the floor. Return to the starting position and switch to the other leg.
*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.
Plank with Dumbbell Row Begin by assuming a pushup position while
keeping your feet shoulder-width apart, back straight, head looking down and holding in your hands a pair of dumbbells.
While keeping your body in the same position, lift a dumbbell toward your abdominals and hold for a second. Lower your arm down and repeat with the other arm.
*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after
Abs Interval Workout
Complete the following circuit four times, resting 1 minute after the half-burpees in each round.
2. Bicycle Crunches
Duration: 1 min.
4. Hanging Knee Raises
Jump Rope Interval Workout
Complete the following circuit four times, resting 1 minute after jumping rope in each round.
1. Mountain Climbers
3. Front Plank
Duration: 1 min.
4. Jump Rope
Duration: 1 min.
Resistance Band Finisher Directions
Complete the following circuit four times, resting 1 minute after the curls in each round.
1. Jump Rope
Duration: 1 min.
3. High Knees
Reps: 30 each knee
4. Curls with Resistance Bands
Wall Squat + Pulse on Toes Stand with your back against a wall. Slide down until you are bent 90 degrees at the knees and the waist. Press up through the balls of your toes activating your calves.
Slide your back continuously up and down the wall about 3-5 inches for 15 seconds at a time. Break for 5 seconds by standing up then lowering back down.
Power Pushup + Mountain Climbers Just like a regular push-up, except instead of just straightening your arms, use all of your power and strength to push off the ground landing with soft elbows.
Perform 10 mountain climbers by driving your knee into your chest 10 times (5 on each side). Make these moves as powerful and explosive as possible without losing good form.
Cycle thru these 2 movements with the following pattern
1 Cross Body Mountain Climber (left + right = 1)
2 Cross Body Mountain Climbers (left + right =1)
3 Cross Body Mountain Climbers (left + right =1)
Continue until you get to 1 pushup and 20 mountain climbers.
12-Minute Tabata Workout (20 seconds of work, 10 seconds of rest)
Cycle through as 20 seconds of squats, 10 seconds rest, 20 seconds burpees, 10 seconds rest, 20 seconds sit-ups, 10 second rest
Repeat that 8x through:
The benefits of HIIT
By alternating between low/moderate intensity exercises and high-intensity ones, you are able to accomplish a lot more in a briefer time period.
Ideally, you’ll be able to increase your anaerobic capacity, which actually increases your aerobic capacity as well.HIIT workouts are also great not only for the gym, but you can do bodyweight HIIT workouts anywhere you choose.
So if it’s snowing outside and you can’t make your gym session, or if you have an office party and don’t have time to get to the gym but can squeeze in a quick workout at home, then here are some workouts for you to try.
When it comes to home workouts, make them as simple as possible and for whole body workouts, you can use things like sofas and chairs if you like but really all you’ll need is a bit of floor space to get these done.There will be various options here depending on your strength levels.