Unless you’ve been living under a very large rock, you’ve probably noticed high-intensity interval training’s (HIIT) influence on athletic performance. In fact, the American College of Sports Medicine recently ranked it as one of the top fitness trends of 2017. Involving multiple rounds of strenuous, high-intensity efforts, these workouts pack a powerful punch in terms of boosting fitness.
The research backs up that contention. HIIT has been shown to improve everything from heart health to VO2max as successfully as endurance training. HIIT workouts can make you faster, reduce body fat and improve cardiorespiratory fitness. It’s even been shown to be more enjoyable when compared to more moderate training.
Keep in mind that these types of workouts should be done on relatively rested legs. You should also plan an easier run the next day. Jog for 10 minutes prior to this HIIT workout, which can be done at home without any special equipment. Complete three to four rounds of 30–60 seconds of each exercise with a minute of rest in between each.
Stand with good posture and your hands on your hips. Slowly step your right foot back behind you as you lower your body down. Lower down until your right knee is close to the floor and at a 90-degree angle. Rise back up and repeat the movement with the left leg.
Stand with your feet shoulder-width apart and pointed forward. Push your heels into the floor as you squat your backside down. Maintain good posture in your back and engage your glutes as you lower down and then immediately rise back to your original position. Repeat in quick succession.
Begin with your feet hip-width apart and lower your body into a partial squat before springing upward and to the left across an imaginary line on the floor. Land gently and jump back over the line to the right.
Stand with your feet hip-width apart. Bend your knees and crouch down on your way to push-up position. Complete one push-up, return to crouch position, rise and jump into the air. Continue in one fluid movement.
Up And Out Jacks
Complete one regular jumping jack, followed by one jumping jack bringing your arms straight out in front of your body. Repeat the sequence.
Get in plank position with your palms on the floor supporting your weight. Bring your right foot off the floor and your right knee up toward your chest, planting your foot under your body. Next, jump your left knee up toward your chest as you bring the right foot back to its original position.