HIIT workouts are still some of the most popular for one simple reason: they work! By performing quick bursts of high-intensity movements with all-out effort, followed by short periods of rest, you can torch calories and sculpt lean muscles in a relatively short amount of time.
One of the big benefits of HIIT is the ability to maximise caloric output during a shorter workout. It improves heart health, increases VO2 max and creates more of a post-exercise oxygen consumption or after burn effect, helping to burn more calories than moderate intensity exercise.
And they’re just as effective as longer workouts or steady-state cardio. A 20-minute HIIT workout can be as beneficial as a 40-minute moderate intensity workout. Depending on an individual’s fitness level these workouts have all shown to build strength, increase muscle mass and burn fat, too.
Interval 1
Perform all four moves below for 30 seconds. Repeat the circuit for three rounds total, then rest for 60 to 90 seconds before the second interval.
1: Reverse Lunge to Balance (Right Side)
How to:
- Step your right foot back, bend knees and lower into a lunge, keeping left knee stacked over left ankle, right hip stacked over right knee.
- Push through feet to stand back up and drive right knee toward chest, thigh parallel to the floor, foot flexed, opposite arm lifting at your side.
- Lower back down to reverse lunge.
2: Jumping Jacks
How to:
- Jump your legs wide, clapping your hands to meet overhead.
- Jump your feet back together and bring your hands to your sides.
3: Reverse Lunge to Balance (Left Side)
How to:
- Step your left foot back, bend knees and lower into a lunge, keeping left knee stacked over left ankle, left hip stacked over left knee.
- Push through feet to stand back up and drive right knee toward chest, thigh parallel to the floor, foot flexed, opposite arm lifting at your side.
- Lower back down to reverse lunge.
4: Jumping Jacks
How to:
- Jump your legs wide, clapping your hands to meet overhead.
- Jump your feet back together and bring your hands to your sides.
Interval 2
Perform a Tabata (20 seconds of work, followed by 10 seconds of rest) for both exercises. Repeat for a total of eight rounds, then rest for 60 to 80 seconds before the third interval.
1: Body-Weight Plank Row
How to:
- Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes.
- Squeezing shoulder blades together, bend left elbow and lift left hand to chest.
- Lower hand back to floor and repeat with the right hand.
2: Knee Tuck Crunch
How to:
- Sit on the floor.
- Lie back until head, shoulder blades and upper back are just slightly off the ground, legs extended out in front of you and slightly lifted off the ground a couple inches, arm extended toward toes.
- Bracing your core, sit up, bringing knees fully into chest, wrapping hands over them.
- Slowly lower back down and repeat.
Interval 3
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat for two rounds total.
1: T Push-Up
How to:
- Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes.
- Keeping your body in straight line, elbows close to sides, brace through core and bend elbows to lower chest towards floor.
- Push back up.
- Lift left arm off the ground and stretch toward ceiling as you open your body to the left side.
- Come back to plank.
- Repeat on the right side.
2: Fast Body-Weight Squat
How to:
- Stand with feet a little wider than hip width apart, toes pointed slightly outward.
- Pushing knees outward, bend knees to sit down and back into a squat, making sure that knees don’t track past ankles, heels stay flat on the floor.
- Push through heels to stand back up.
3: Superman
How to:
- Lie flat on the floor on your stomach, arms extended out in front of you, legs stretched out behind you, forehead on the ground.
- Bracing through core, lift legs, arms, and chest slightly off the floor.
- Hold for 40 seconds.
