Today, HIIT (High Intensity Interval Training) workouts are all the rage and are considered one of the best cardio workouts. Many focus only on the idea of intensity, but do not allow enough time for rest. In contrast, the HIIT workout I present below is intense, complete, and built the right way. Ultimately, the best results are achieved in the long run.
In addition to burning unwanted fat, it is important that we have physical performance. To achieve this, you need to have muscle strength and the following HIIT workout will help you achieve this goal. You can do it at home in as little as 15 minutes.
Before starting the HIIT workout, use a foam roller or exercise ball on the following areas of your body for 5 minutes:
Next, warm up your muscles. Do squats, knee lifts and gentle lunges.
Use a stopwatch to time the session. This will help ensure that you complete the 15-minute HIIT workout. Remember that you must complete 12 repetitions of each exercise and move on to the next exercise without resting. When you complete the full round of 7 exercises, start over to complete the 15 minutes. If necessary, rest 30 seconds at the end of each round.
This HIIT workout can be repeated up to 3 days per week, alternating with a rest day. Try to increase the speed of the exercises and add more rounds to the 15-minute session. After 3 consecutive weeks, increase the time to 20 minutes, and so on.
15-minute full-body HIIT workout will burn a lot of calories.
1. Sumo Explosive Squats
Imagine you’re a sumo wrestler, placing your feet shoulder-width apart and facing outward. With your torso straight, push yourself with your feet facing outward. You have to push with your quadriceps and then jump. As mentioned above, perform up to 12 repetitions.
Position your body as if doing push-ups on the floor. Place your toes on the floor and your wrists flexed below your shoulders. Extend your right arm parallel to the floor and let it hang in the air for about 10 seconds. Concentrate on the upper back muscles. Repeat the same movement with your left arm. Note that both movements are 1 repetition. In this case, you only need to do a total of 3 repetitions.
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3. Push-up touching opposite shoulder
As if doing push-ups with your arms stretched out, lower your chest for 3 seconds and quickly come back up. As you come up, touch your right hand to your left shoulder. Then lower your chest again as if you were doing a normal push-up. Do the same with your right hand touching your left shoulder. Perform 12 repetitions.
4. Power Thrust
Get into position by squatting and placing your hands on the floor under your shoulders. Then jump your feet back and stand as if doing push-ups. Return to the same position as before and jump up, extending your hands to place yourself on the floor and return to the starting position. Repeat for 12 repetitions.
5. Lateral Lunge
In a semi-squat position and slightly bent over, make an explosive jump up and to the right. Land softly on the floor and repeat the same movement to the left. As in the previous exercise, both movements are 1 rep. Perform a total of 12 repetitions.
6. Mountain climber
Place your elbows under your shoulders like a plank and flex your toes. Shrug your hips and bring your right knee forward. Return to starting position and repeat with left knee. Both movements count as 1 repetition, so do the same until you reach 12 repetitions.
7. Tuck Jump
Stand with heels shoulder-width apart and feet slightly outward. Half-bend your knees and place your arms across your chest or outward. Your hips should be behind you as you lower into the squat. Once in position, jump up as high as you can, bending your knees toward your chest and bringing your heels toward your buttocks. Land gently on the floor and repeat until you have completed all 12 repetitions.
Summary of HIIT training
Use of a foam roller or fitness ball (5 minutes)
Warm-up (5 minutes)
Sumo Explosive Squat (12 repetitions)
Push-up touching the opposite shoulder (12 reps)
Power Thrust (12 reps)
Mountain Climbers (12 reps)
Lateral Lunges (12 reps)
T Push-ups (sets of 3 repetitions)
Track Jump (12 reps)
As I mentioned earlier, when you finish each round of 7 exercises, start over until you’ve completed the full 15 minutes. If necessary, rest for 30 seconds at the end of each round.
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