High Intensity Interval Training (HIIT) exercise routines consist of short periods of high-intensity exercises followed by longer, measured rest periods.
These workouts typically last for 30 minutes and have become a popular alternative to gym workouts because they’re more time-efficient, can be done at home with minimal equipment, and offer a variety of health benefits including extended post-workout calorie burn and an overall increase of stamina. Use the following formula to build your own home HIIT routine!
1 ROUND (5 Minutes):
Exercise 1 (30 Seconds) >> Rest (30 Seconds) >> Exercise 2 (30 Seconds) >> Rest (30 Seconds) >> Exercise 3 (30 Seconds) >> Rest (30 Seconds) >> Exercise 4 (30 Seconds) >> Rest (30 Seconds) >> Exercise 5 (30 Seconds)>> Rest (30 Seconds)
Here are a few exercises to get you started on staying healthy this holiday season! Be sure to squeeze as many repetitions as possible within those 30 seconds. Have fun customizing your HIIT workout, from the number of rounds (anywhere between three and six) and variety of exercises, to the length of your rest time in between sets (from 30 to 60 seconds).
LEGS
Curtsey Lunges
Video courtesy of 3V Fitness via Youtube
This exercise is a fresh take on the original lunge, and is designed to tone your leg muscles. Be sure to bend your knees at a 90-degree angle and tighten your core to get the most out of each repetition!
Mountain Climbers
Video courtesy of Howcast via Youtube
As long as your knees don’t touch the floor and your core is tight, you can do this exercise at a pace you’re comfortable with. Break out your yoga mat for extra cushioning for your palms and wrists.
ARMS
Tricep Dips
Video courtesy of Howcast via Youtube
For this exercise, all you need is a sturdy, stable surface like a bench, chair, or wooden table. Be sure to fully bend and extend your elbows and tighten your core with each repetition!
Weighted Jacks
Video courtesy of SPARC Athens via Youtube
Keep your back straight and your feet shoulder-width apart while doing this exercise! Start with a medicine ball weight that you’re comfortable with (4 lbs is a good starting weight for beginners) and work yourself up to a heavier one as your fitness level increases.
BACK
Reverse Flys
Video courtesy of eHowFitness via Youtube
Focus on lifting your arms to shoulder height per repetition. Start with dumbbells you can comfortably lift, switching up the weight as the exercise becomes easier.
Dumbbell Rows
Video courtesy of Bowflex via Youtube
Be sure to keep your core tight and your back straight while performing this exercise! The video above showcases multiple ways to modify the dumbbell row, so pick one the works best for you.
CORE
Ladder Hops
Video courtesy of Howcast via Youtube
This exercise is designed to target your core, but can also tone your whole body if done with the correct form. If you’re having trouble keeping fixed leaping distances, create visible guide lines on the floor of your workout space with tape!
Russian Twists
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Video courtesy of POPSUGAR Fitness via Youtube
This is another exercise that uses the medicine ball. Keep your core tightened and your back straight while doing it! Focus on having proper side-to-side range of movement per repetition instead of increasing your speed.
CHEST
Push-Ups
Video courtesy of Mastering Bodyweight Exercises via Youtube
The key to an effective push-up is proper form. Check out the video above to learn the common push-up mistakes and the ways you can modify your push-up according to your fitness level. Again, you can use a yoga mat to cushion your wrists and palms while doing this exercise.
Burpees
Video courtesy of XHIT Daily via Youtube
Once you’ve mastered the basic push-up, it’s time to move on to a more advanced version: the burpee. This extreme fat-burning exercise combines a squat thrust, push up, frog jump, and jump squat.
Tip: Be sure to properly warm up and cool down before every HIIT session to avoid injuries! Consult with your physician before engaging in any exercise program to set personal guidelines and limitations for a safer workout.
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