Got 10 minutes? Of course you do!
Give this workout your all for just 10 minutes, and you can torch up to 150 calories. How? Shorter workouts mean you’ve got to up the intensity, but that also means a seriously efficient burn — if you’re up for it.
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High-intensity Interval Training (HIIT), alternates between bursts of all-out intensity and shorter, lower-intensity recovery intervals. “Recovery interval” is not to be confused with resting; you’re still working, just at a lower intensity so you can catch your breath, and only briefly enough so that you never fully recover during the workout.
The best part about HIIT workouts? The afterburn. When you exercise, your body releases neurochemicals that boost your metabolism, which improves the rate at which you burn calories. That accelerated burn can last long after your workout is over, with cardio having the shortest afterburn and resistance training having the highest.
For resistance training done HIIT style, you’ll burn fat around the clock — even your workout lasts barely longer than a commercial break.
If you create your own HIIT workout, here are a few things to keep in mind:
- Choose full-body compound movements to burn the most calories: think burpees over bicep curls. Plyometrics and explosive exercises are even better.
- Intervals are for time, so you’re going for speed, not reps. The goal is to do as many of each as you can during an interval.
- Set everything up ahead of time in front of you so you don’t waste any time moving from one exercise to the next.
- Don’t lift too heavy: you cannot focus on form when you’re exhausted and your muscles will not have enough time to recover before being called on again. If you do decide to use exercises like deadlift and olympic lifts, stick to 70 to 80 per cent of your max.
- For your recovery intervals, just focus on keeping moving. Pick easy cardio exercises that will keep the heart rate elevated but allow your muscles some recovery time.
An easy, gadget-free way to gauge the intensity of your workout is RPE, or Rating of Perceived Exertion. Simply put RPE (the intensity of your exercise) on a scale of 1 to 10. Your high-intensity intervals should clock in at a 9, and your recovery intervals at a 6 or 7. We weren’t kidding when we said high-intensity, but you can do it — it’s only 10 minutes!
10-Minute, HIIT Workout
Before you begin, make sure you have a stopwatch on hand and all you’re equipment you need. For this workout, you’ll need a jump rope, and two medium-weight dumbbells for your manmakers and walking lunges.
Minute 0:00-1:00 Minute Warm Up- RPE 7-8
Minute 1:00-2:00 High Intensity Interval RPE 9
Burpees (w/ push ups and squat jumps!)
Minute 2:00-2:30 Recovery Interval RPE 6-7
Minute 2:30-3:30 High Intensity Interval RPE 9
Minute 3:30-4:00 Recovery Interval RPE 6-7
Minute 4:00-5:00 High Intensity Interval RPE 9
Minute 5:00- 5:30 Recovery Interval RPE 6-7
Minute 5:30- 6:30 High Intensity Interval RPE 9
Burpees (w/ push ups and squats jumps!)
Minute 6:30- 7:00 Recovery Interval RPE 6-7
Minute 7:00- 8:00 High Intensity Interval RPE 9
Minute 8:00-8:30 Recovery Interval RPE 6-7
Minute 8:30- 9:30 High Intensity Interval RPE 9
Minute 9:30-10:00 Recovery Interval RPE 6-7