High Intensity Interval Training (HIIT) is a form of exercise technique in which the body performs at it’s fullest potential (maximum effort) for segment of time (30 seconds – 1 min), followed by a short recovery time (rest or active rest). The cycle is repeated to create a High Intensity Interval Training (HIIT)!
This training style is preferred because more calories are burned in less time, providing fastest results! Celebrities like Jillian Micheal and Cameron Diaz swear by HIIT workouts because they are quick and effective!
Here is a quick HIIT style workout you can do at home or on your lunch break:
Warm Up: 30 seconds (Run in place, March, or Dance!)
Set a timer. Do the following list twice! (On your mark, get set….GO!)
30 Seconds -Jumping Jacks
Rest 15 Seconds
30 Seconds – Squats (1. Feet a little wider than hips width, hands in front of your chest, 2. Sit back and down like you’re sitting into an imaginary chair. 4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. 5. Keep your body tight, and push through your heels to bring yourself back to the starting position.)
Rest 15 Seconds
30 Seconds- Plank Shoulder Taps (1. Start in a Plank (highest part of a Push-up position). Make sure your core is engaged and your hips, shoulders, and heels are all in line. 2. Lift your right hand and tap your left shoulder, then set your right hand back down and tap your left shoulder. 3. Repeat step 2 as fast as you can for the entire 30 seconds. *To modify start in a push up position with your knees on the floor)
Rest 15 Seconds
30 Seconds- Inch Worm Walk (1. Start in a Plank and walk your hands back towards your toes as far as you can. 2. Walk your hands back out to a plank. 3. Repeat as fast as you can for 30 seconds)
Rest 15 seconds
30 Seconds- Burpees (1. From a standing position, feet hips width apart, SQUAT (see above) down and place hands on the floor. 2. Kick your feet back to a Plank/Push-Up position 3. Do a Push-Up 4. Jump your feet back to the original position. 5. Stand up and jump into the air while clapping your hands over your head (Like a funny Jumping-Jack). ……or Jump Rope (if Burpees are just really not your thing)
Rest 15 Seconds
Repeat starting from “running in place/Jumping Jacks”.