High intensity interval training (HIIT) exercises are an
effective way to get fit and shed pounds. Plus, they can help you fit in a
workout when your schedule is packed. Here five HIIT exercises to get you started
– do them right at home. To properly perform HIIT, move on to another exercise
as quickly as possible after completing each one to keep your heart rate up.
For squat jumps, stand with your feet shoulder-width apart.
- Lower yourself into a squat position, with your arms out in front of you,
parallel to the floor.
- Push through your heels and jump into the air with as
much force as possible.
- When you land, return to the squat position to complete
- Do as many as you can for 30 seconds, before moving on to the
next HIIT exercise after a short (10- to 15-second) break.
exercise by standing with your feet shoulder width apart.
- Drop down to the floor
until your knees are close to your chest, and plant your hands on the ground on
either side of you.
- Then, kick your feet back into pushup position and lower
your chest all the way to the ground.
- Push back up and pull your knees back to
your chest in one motion, then explode upward into a jump, as high as you can
go, reaching your hands up into the air.
- As soon as your feet touch the ground,
immediately drop back down into another rep.
- Repeat as many times as you can
for 30 seconds before moving on to the next exercise.
Though you may remember them as a childhood
gym class activity, jumping jacks are actually an extremely effective
aerobic exercise that elevate your heart rate and burn calories rapidly.
by standing with your feet shoulder-width apart with your hands at your sides.
- Jump slightly into the air and spread your legs apart while raising your hands
above your head.
- Jump back into the starting position, bringing your arms back
to your sides.
- Again, repeat as many times as possible for 30 seconds before
stopping and moving to the next exercise.
Pushups are an excellent
full-body exercise that deserves a place in any workout. Although pushup
burpees include a variation of pushups, it won’t hurt to devote some of your
HIIT workout to the classic variety too.
- Start in pushup position with your
hands slightly wider than shoulder-width apart, and carefully lower yourself
until your chest is about a fist’s height above the floor, then return to the
- Keep your back and legs in a straight line, making sure not
to sag or push your butt up into the air.
- Do as many as you can in 30 seconds.
exercise by standing in front of an exercise step, bench or chair.
- Put your
entire right foot on top of the step.
- Push through your heel and bring yourself
up until your left foot touches the top of the step, then lower yourself back
down, keeping your back straight.
- Bring your right foot back down to the ground
and repeat with your left foot.
- Continue alternating sides, repeating as many
times as possible for 30 seconds.
How to Do HIIT
Each exercise should be done for about 30 seconds before
moving on to the next one. Try to keep your rest periods between exercises to a
minimum, but never sacrifice form for speed. Rotate through these exercises, or
incorporate others depending on your workout goals. You should plan a HIIT
workout that lasts between seven and 15 minutes.
HIIT workouts are a great way to get fit and lose weight at
home, but remember to know your limits. Start small and work up to a longer,
more intense workout.