Description
High intensity interval training (HIIT) has been shown to help increase your fat burning for up to 36 hours after you are finished working out along with decreasing the stress put on the body. The goal of these short HIIT workouts are to keep your heart rate up by going as hard as you can for short amounts of time with little rest. Don’t let this scare you! Depending on your current fitness level, high intensity will look different for you than it will for your friends. Learn to listen to your body: push yourself when you can, rest when you need!
These HIIT workouts will take 15-25 minutes and can be done in the comfort of your own home. You can do all of these without any equipment, but it is beneficial to have a set of dumbbells to add a bit of weight and a stability ball for a few exercises. This plan includes 10 HIIT workouts.
Example Workout
| Exercise | Reps/Time |
| Lunge Jumps
– Start in lunge. Jump up (or step up) & switch feet. Lower back to lunge. Repeat. |
30 seconds |
| Rotating Plank
– Start in plank position. Swivel your feet as you rotate your body and reach one hand to ceiling. Back to plank and repeat other side. |
30 seconds |
| Low Jack
– Do a narrow (legs almost together) squat. Hop out like a jumping jack and back to narrow. Stay slightly squatted the whole time. |
30 seconds |
| Oblique crunch w/ Leg Lift (each side)
– Lie on side, shoulders slightly lifted to engage obliques. Lift top leg up & down. Can hold bottom leg off ground while you raise top leg. |
30 seconds each side |
| Walking Pushups
– Pushup. Walk hands and feet 1-2 steps to the side. Pushup again. |
30 seconds |
| Quick feet
– Run in place as fast as you can |
30 seconds |
| Do all exercises without stopping, then rest 30-60 seconds.
Repeat 3-5x |
