In honor of my super busy, post-holiday week, I'm giving you the quickest yet effective HIIT workout that you'll probably hate me for suggesting. Jokes aside, HIIT simply means high-intensity interval training, and it's exactly what it sounds like. HIIT combines 30 seconds of a “give it all you got” exercise followed by 30 seconds of rest. For those 30 seconds you're on, reminder, the workout is best completed when you push yourself to the limit and leave your sweat on the floor!
Over the years, HIIT has become one of the most popular tools that trainers, like myself, use for the fast cardiovascular improvements of clients — plus it only takes one or two HIIT workouts a week to see a reduction in weight, according to the International Sports Sciences Association (ISSA). Not bad, if you're one who absolutely hates cardio!
Interested in giving HIIT a try? Below, I've created a fun workout — one that'll have you feeling like you just ran a whole marathon — but only takes 20 minutes to complete. Without further adieu, let's get moving!
1. Burpees: You know them, you hate them, but man don't they get you sweating?! There’s no number requirement here — just keep on burpee-ing until 30 seconds have passed.
2. Lunge Jump into Squat Jump: These two exercises are even more powerful when you combine them together! Make sure you jump directly into the next move without pausing, though. A break comes later! Feel that leg burn yet? Keep jumping for 30 full seconds.
3. Weighted Shoulder-Press: Get some weights (2-5lbs will suffice), and then get to pressing upwards, standing with one foot in front of the other. Don't forget to breathe! Do this for 30 seconds before resting.
4. Plank with Foot Raises: First, get into the plank position on your hands and spread your legs a bit wider. Then, while alternating feet, raise your foot upwards and return it to its original resting place. The core is fired up now! 30 seconds!
5. Squats: Just when you started feeling tired, we’re throwing in some basic body-weight squats. Keep your chest up and squat it out slow and steady to get the full experience. Keep going for 30 seconds!
6. Renegade Row: Grab those weights you were using for the shoulder press exercise, and drop back down into plank position. Alternate each arm and pull the weight up into a 90 degree "row' motion for 30 seconds.
7. Burpees: Here we are again…this time should be a bit more difficult! Try not to take your next break for 30 whole seconds.
8. Sit-Ups: I find it easier for stability purposes when I place my feet underneath something (as seen below). Make sure you come all the way up and try to keep your hands either crossed in front of you or behind your head. Do these for 30 seconds!
If this is your first time doing HIIT, you may want to stop after one circuit. If you’re feeling good, try repeating this list two or three times! You can also play with the rest time allowed to make things a bit more easy or difficult. Maybe 45 seconds on and 15 seconds off? Your choice! Either way you do it, HIIT is going to change your life! It sure gets your metabolism going and leaves you with a great sweat. Enjoy, and remember to refuel after! HIIT sure does use up those carbs.
Have you tried a workout like this? Have any more HIIT-inspired moves you think we should jot down? Comment below!