Don’t know what HIIT (High Intensity Interval Training) workouts are? You probably have already done one and just don’t know it! If you have done P90x, Insanity, T25, or Tabata Training you have done a HIIT workout! HIIT training has been around for awhile but has recently seen a resurgence in popularity because it does two things – 1. Gives you results – guaranteed – by juxtaposing quick bursts of intense cardiovascular exercise, and muscle toning. 2. Keeps the workout short – usually around 20-30 minutes.
There have been tons of articles written on HIIT training such as this one by the Huffington Post which states:
“If you’ve been sitting around for the past three months (or longer) reliving your 2000s wardrobe choices via old episodes of Buffy the Vampire Slayer, there’s one specific way to get back in shape — fast.”
“Multiple studies led by exercise physiologist Martin Gibala, PhD, the chair of the department of kinesiology at McMaster University in Hamilton, Ontario, have found that HIIT workouts can provide the same cardiovascular and muscular benefits in half to one-third the time as those endurance workouts, in — yes, he says it’s true — two weeks. A separate study from Ontario’s University of Guelph showed that a total of seven hours of HIIT over two weeks raised women’s fat-burning power, compared with 12 hours of medium-speed sessions.” – Corrie Pikul
Another great thing about these workouts is that the are SO easy to put together. And you can incorporate just about any exercise equipment available to you, including a lack thereof! All you need is an able body, a mat (or carpet!), and a stop watch! (You can also download FREE interval timer app on your phone! Just set it to 30 second intervals and choose 5-10 sec rests.
To create your own workout pair cardio moves with strength training. Each exercise should be done for 30 seconds repeated 3 times. You can do 5 second rests between each move and 15 seconds between sets as just an example. You can play around with rest times, but always do 30 seconds for each workout!
Here is an example of 1 set:
Cross Jacks (Cardio) X 3 Way Lunges (Strength)
You will alternate cross jacks with 3 way lunges 3 times. That means you will end up doing 6 separate 30 second intervals – totaling 3 minutes.
NOW – All you need to do is choose from the list below to make your own pairs and create your own workout! Be aware of what muscle groups you are using. For instance – try to incorporate legs, arms and core into your work out! I might make a video to go with this as well! Have fun with it!! This will challenge you but you can also go at your own pace. Do 2 workouts per week and you’ll notice a difference!
|Sprints||Squats (Regular and Plie)|
|Jumping Jacks||3 Way Lunge|
|Cross Jacks||Around the World (w/ weight)|
|Ski Jumps||Standing Toe Touch Crunch/ Standing Oblique Twist|
|Tuck Jumps||Up/Down Push Ups|
|Lunge Hops||Military Pushups|
|High Knees/ Kick Backs||Spiderman Pushups|
|Burpees||Isometric Plank Hold|
|Cardio Pilates Bicycle||Side Plank w/ Arm Thread|
|Mountain Climbers||Side Plank Hip Abductors|
|Football Drills||Open-Leg Toe Touch Crunch|
|Cardio Russian Crunch||Bridge w/ Leg Lifts|
- High Knees/Kick Backs vs. Standing Toe Touch/Twist
- Lunge Hops vs. Around the World
- Football Drill vs. 3 Way Lunge
- Mountain Climbers vs. Up/Downs
- Cardio Russian Crunch vs. Supermans
- Jacks vs. Side Plank Hip Abductors
Also, Here’s a couple pictures of some exercises you might not be familiar with. `
Plyo Lunges – Do them fast but maintain good form! NO Knees over toes!!
Football Drill – Hands Up! Fast Feet for 5 seconds!!! —————— Touch the ground and immediately jump straight up in the air “catch the ball”, land and REPEAT!
3 WAY Lunge – Use your core to move seamlessly from a front lunge to side then back lunge. Keep your foot of the ground until ready to land the next lunge to engage more stabilization core muscles.
“Up-Downs” – You will hate to love these. One arm at a time. Make sure you alternate which arm you lead with.
Spiderman Push Up
Supermans – You might think these look stupid, but considering that your core goes ENTIRELY around the center of the body, you will realize how weak the average person’s erector spinae is. Never heard of it? Work this lower back/core muscle regularly and say goodbye to lower back pain! Try pulsing this one for 15 and holding for 15.
Lastly, here is a HIIT workout you can do RIGHT NOW in your own living room. I chose this video because it is good. I like the little timer at the top corner….unfortunately …you have to sit through a snippet of girl prancing around in their underwear. Oh well, if you’ve got it flaunt it? Not my style – but thats OK! (They are successful – I am not. Can’t hate. lol)