30 Minute HIIT Circuit for Everyone

30 Minute HIIT Circuit for Everyone

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.

5.​ ​REST

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.

10.​ ​REST