If there is one piece of equipment you should have, it is resistance bands! Resistance band strength, mobility, and stretching exercises are a staple in our program and should be in yours too. Bands are available in the majority sporting good stores and online shops. There are two different packs available that come in travel packs, making them easy to throw into you bag when you are on the go.
Resistance Bands
I suggest incorporating quick workouts like this one to your home workout plan 1-2 times per week to build muscle and increase endurance. Try to use the high-knee sprints and jumping jacks as a way to catch your breath from the superior intensity experienced during the burpees. You can take a break between each set, however, I suggest a light jog in place between sets to keep it moving if you can’t catch your breath doing the high-knee sprints or jumping jacks. Lie faceup, with legs straight and fingers resting on the ground behind your shoulders. Perform a sit-up by engaging abs and slowly curling your shoulder blades off the mat. Come all the way up, reaching for your toes, and then in a slow, controlled motion, return to starting position and repeat.
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Additionally, resistance bands offer a wide range of resistance levels, making them suitable for various fitness levels and exercises. HIIT cardio workouts are known for being one of the most effective ways get a sweaty, effective workout when you have limited time. Short bursts of intensity are combined with brief periods of rest to keep your heart rate elevated for the entire workout. Break a sweat, burn calories and improve cardiovascular health with this quick and intense 15-Minute HIIT Workout. These are short workouts when you need to move but don’t have much time.
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Specifically, HIIT workouts may improve blood sugar and blood pressure as well or better than moderate-intensity workouts can, according to Harvard Health. To do the HIIT workout below, created by certified personal trainer and Equinox group fitness instructor Colleen Conlon, you need nothing more than your body (and a little bit of floor space). Conlon explains that the exercises she chose “allow you to move at a pace that can result in breathlessness, which is what HIIT is all about.” Set a timer for 20 second intervals of work and move from exercise to exercise without resting. This AMRAP workout will get your heart pumping as you strengthen your entire body. Do as many rounds of the designated number of reps of each exercise.
The Benefits Of HIIT
They’re also a little gentler on your body and joints than many traditional HIIT workouts. Complete 3 rounds of each circuit following a 40-second work, 20-second rest format, switching between movements every minute. Set a timer for 30 second intervals of work and move from exercise to exercise without resting. You will go through the exercises to the “active rest” then go backward through the moves. In this lower-body AMRAP workout, you will perform a specific number of reps for a few exercises and do as many rounds of the exercises as you can in a designated amount of time.
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Another workout from SISSFiT, this one blends treadmill running with strength moves like squats, biceps curls, reverse lunges, and triceps extensions for a cardio-meets-strength sweet spot. Clock your time and see if you can beat it the next time you conquer this workout. HIIT is perhaps one of is mad muscles legit the best ways to increase this health metric that is considered the “gold standard for how we measure cardiorespiratory fitness,” according to the Mayo Clinic.
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When engaging in the squat kicks, alternatingly kick forward with your right leg or left leg once returning upwards. Here, our goal is to hit all your muscle groups by doing a full minute of activity, moving consistently the entire minute. Lastly, you can engage in HIIT training with equipment (like kettlebells, weighted vests) or without equipment, or simply in a park or your living room. Making HIIT uniquely accessible regardless of your resources and space. Below, eight HIIT cardio workouts at home that can help you to save time, get results, and stop the excuses.
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The bare minimum is really just enough space to move around, so something like a 7 x 7-foot plot with high enough ceilings that you can jump.
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- Try to use the high-knee sprints and jumping jacks as a way to catch your breath from the superior intensity experienced during the burpees.
- So, for example, when going down, you should be a fist’s distance from the ground by the time you count to 10, and when coming up, you should be in your original push-up position at 10.
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- If you can access dumbbells or resistance bands, here’s a challenging 30-minute AMRAP (As Many Reps As Possible) workout.
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- These are short workouts when you need to move but don’t have much time.
You can complete this twice per week to build total-body strength. Keep reading for everything you need to know about the training method including its many benefits, trainer tips for beginners, and 21 of the best HIIT workouts to get started with today. Remember, while speed is important for maximizing the intensity of the workout, squeezing in more reps should never be prioritized over using proper form. It is a 20-minute cardio HIIT workout involving a simple circuit of bodyweight calisthenics you do at home with just a few feet to move. Steven Asch is a copywriter with extensive experience in HIIT, long-distance running/biking, and Muay Thai kickboxing. In addition, he’s a world traveler, constantly exploring new gyms and terrains.
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Do each exercise for 4 minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. After you do 8 intervals of each (or hit 4 minutes total), move onto the next exercise. Follow this pattern—20 seconds of work, 10 seconds of rest, 8 times—for each exercise on the list.
A true full body HIIT exercise to build strength and endurance in every major muscle group. Our body weight, desires, and enough space to move around are more than enough to engage in training that can help us improve our health and advance our athleticism. If necessary, you can modify the move and perform the push-up from your knees, which Movold says is more beneficial than trying to bang out reps with improper form. Each move is demonstrated by Movold so you can learn the perfect form.