Don’t let the name of this workout scare you off – it’s really not as, well, intense as it sounds. Sure, it will get your heart pumping and your blood flowing, but it’s a great workout for those of us with busy schedules that don’t have time for an hour-long class at the gym. You can really achieve great results in a very limited amount of time with HIIT workouts.
If you haven’t heard of HIIT before, it stands for High Intensity Interval Training. Even though it sounds pretty hard core, it’s just short bursts of activity, a brief rest, another short burst of activity, and repeat. Sounds easy enough, right? What HIIT will do for you is maximize your calorie burn in a minimal amount of time. There’s no need to spend hours at the gym to get a good workout in.
This beginner HIIT workout will feel challenging but the more you do it, the more reps you’ll be able to do. Be sure to warm up properly before each workout and listen to your body to avoid injuries.
To complete this HIIT workout:
Begin with a warm up routine – march in place for 30 seconds, circle your arms forward and backwards for 30 seconds each, march or jog in place for 30 seconds, and do front and back lunges for 30 seconds each. Remember, this is your warm up so don’t worry about how many reps you are able to complete.
Now you’re ready to HIIT it!
Do each exercise for 45 seconds, rest for 15 seconds and begin the next exercise. After completing all 5, rest for a minute and go through the same series. Repeat this process 2 or 3 times.
1. Pushups: If traditional pushups are a little too challenging right now, do them on your knees or against a wall.
2. Squats: Keep your feet under your hips and your bodyweight in your heels. If you need additional support, hold on to a chair. Form is more important than the number of squats you complete. Always maintain good form.
3. Butt kicks: Jog in place, kicking your right heel up to touch your rear end. Repeat with the left leg.
4. Tricep dips: Place your hands on a chair with your back to the chair. Put your legs straight out while balancing on your palms. Bend from your elbows going as low as you can, then press up to your original position.
5. Side lunges: Step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs, making sure to keep your bodyweight in your heels and your toes facing forward.
Cool down by stretching your arms overhead, stretching your quads, and bending at your waist. Enjoy the cool down – you earned it!
Ready to try your own HIIT workout? Just download this printable PDF and you’re ready to go! If you’d like daily inspiration with short workouts, be sure to sign up for our free 30 day challenge here!