All the buzz around HIIT (High Intensity Interval Training) workouts has been for good reason — it’s one of the most efficient ways to get fit.
The method behind HIIT: workout as hard as you can for short periods and follow up with a brief active rest. It has become a great alternative to “steady-state” cardio (running, biking, etc.) in the fitness industry because you can burn a ton of calories in a short amount of time. Check out this 30 minute HIIT circuit that will have you burning in no time!
Complete the entire circuit 3 times, performing each exercise for 1 minute.
1. Burpees – Jump from a squat position, and enter the plank position as soon as you land (Optional – perform a push up while in the plank before returning to the squat position).
2. Bear crawls – Get on both hands and feet, keeping your knees only an inch from the floor, and crawl forward. Try to keep both knees inside your elbows.
3. High knees – Run in place, lifting your knees waist high.
4. Push ups – Keep a tight core and bend your elbows and lower yourself until your elbows are at a 90-degree angle. Don't lock out your elbows in the starting position.
6. Jumping jacks – Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline.
7. Squats – Stand with feet a little wider than shoulder-width apart. Flex your knees and hips, sitting back with your hips. Continue down to full depth and reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
8. Bicycle crunch – Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
9. Plank – Plant your hands directly under the shoulders. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.