HIIT (high intensity interval training) is a type of workout that alternates short bursts of near-maximum effort followed by rest periods. This work-recovery ratio allows you to train both aerobically and anaerobically which is great if you’re short on time and want to maximize your efforts. Plus, since you can do HIIT with or without equipment, you always have access to a completely portable and convenient way to get fit…BOOM!
HIIT workouts are also a quick and effective way to get both your cardio and strength training in at the same time and you can customize your intensity level based on your goals and/or how your body is feeling. When you’re pressed for time, combining exercises to work multiple muscle groups simultaneously is a great way to get a full body workout in short amount of time.
HIIT workouts can put a lot of stress on your joints and muscles so before you start cranking out those burpees and jump squats, make sure you do a proper warm up routine to prep your bod. Foam rolling and dynamic stretching (examples here: https://www.amandamillswellness.com/post/why-stretching-is-so-important-easy-ways-to-incorporate-it-into-your-life) are two important ways to prime your body and helps with recovery as well. It’s equally important to wind your body down after HIIT so don’t forget to add in some static stretches (examples in the post linked above as well) to help correct and lengthen the muscles that worked oh so hard!
Below is a quick and effective body weight HIIT workout you can do anywhere!
Body Weight HIIT
Complete each move for 45 seconds with a 15 second rest in between each exercise. Rest for 1 minute once the circuit is complete and repeat 2-3 times.
1. Reverse lunges with knee up (10 on each leg, repeat until time is up)
2. Jump squats
3. Straight arm plank jacks
4. Straight arm lateral plank walks (take three steps in one direction and then switch)
5. Burpees
6. Sumo squat pulses
7. Dumbbell punches
8. Mountain climbers
9. Forearm plank with hip dips
10. Alternating jump lunges