It’s easy to see why high-intensity interval training (HIIT) is the fastest-growing trend in fitness. Most of us don’t have time to spend hours at the gym, and HIIT is a great way to see results, fast.
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As the name suggests, the intensity of this workout is key. If you’re going to put in less time, it has to be time well spent, so be prepared to give it your all. You should feel completely exhausted by the end of this short, but tough routine.
Ready for a no-equipment, no-gym, full-body workout? Here’s how to get it done in just 30 minutes.
Hight Intensity Interval Training: The Workout
To make the most of the half an hour you got, complete this 30-minute workout in the following order.
There are 7 moves in total in this workout. You will perform each exercise for 45 seconds in the order that they are written, with a 15-second rest in between each. (Exercise time totals 5.25 minutes; with 15 seconds in between, leaves us at about 7 minutes to finish one circuit).
That leaves us with around 15 minutes to finish the entire circuit twice, with a 30-second rest in between circuits if necessary.
For a super efficient warm up to get your muscles firing and your body warm start with the following. Hold onto a chair, if you need.
- 10 front to back leg swings
- 10 side to side leg swings
- 2 x 100 single rope jump
- 2 x 10 air squats
Now that you’re all warmed up, it’s time to get into the workout!
Get into a plank position, place the hands firmly on the ground and directly under the shoulders. To stabilize the lower half of the body, keep your toes firm on the floor. Next, begin to lower the body while keeping the back flat and neck neutral until the chest grazes the floor. Keeping the core engaged, exhale and push yourself back to the starting position to repeat.
To start performing butt kicks, stand tall with the knees close together and arm by your side. Flex either of the knee and the leg behind you so it touches the glute. Return to the starting position and repeat with the alternative knee and leg. The quicker you perform the better it is. Get going!
To begin, stand with your feet hip-distance apart and your hands extended straight out in front of you. Lower your body as if sitting in an imaginary chair, keeping your chest up, your butt back and your back straight. Avoid extending your knees past your toes; you want all the work to be in your glutes and hamstrings. Jump up from this position and back down into a squat.
Stand with your feet shoulder-width apart and hands either on your waist or in front of your chest. Tighten the abs as you take a big step to the right and shift your weight on that leg. Keep tilting towards the right until the thigh is parallel to the floor. Hold this position and return to repeat it on the other leg. To turn this exercise into more of a challenge add weight, but before that do make sure to master the form.
Place your hands shoulder width apart either on a bench or a stable chair. Slowly slide from the front extending the legs. Keep the elbows slightly bent and pointing backward. Gradually begin to lower your body until the elbows make a 90-degree angle in proximity to the bench. On reaching the bottom of the dip, press down into the bench, straightening the elbows to return to the starting position.
After lying flat on the floor, put your hands behind your head and bring your knees in towards the chest. In the next step, lift your shoulder blades off the ground without straining the neck. Straighten the left leg to about a 45-degree angle to the ground while turning the upper body to the right. As you do so, bring the elbow of the left arm towards the right knee moving the rib cage along. Return to the starting position to switch the sides repeating the same motion with the other leg and arm.
Jumping jacks are one of the most simple and classic exercises for a quick burst of cardio. All you got to do is stand with your feet together and your hands by your side. Jump up to spread out your feet and simultaneously raise your arms above the head. Without pausing go on to reverse this movement and then repeat it again.
Whether you’re looking forward to reduce the body fat or to maintain your fitness, high-intensity training will do it all for you. Only we hope you’ve got 30 minutes to spare for yourself from your busy schedule. So, are you getting started today?