No one really wants to slog away hours at the gym when they have more on their plate than getting fit. You want to stay in shape, but you have other responsibilities too, so the 2-hour long weight lifting trek and group fitness classes are out. What do you do? You HIIT the gym. That is, you do these 20-minute High Intensity Interval Training workouts that are scientifically proven to torch fat, build muscle, and keep you in shape.
Be sure to warm-up prior to these workouts, as they have you jumping right into the action.
AMRAP HIIT Workout
“As many rounds as possible,” also known as AMRAP, is your goal for these two bodyweight circuits. Do note that it is pretty high intensity, especially when trying to complete as many rounds as possible of each circuit within the time frame of 10 minutes. The moves in each circuit are different to target all major muscle groups of the body. Doing so will keep your heart rate elevated, helping you torch major calories and build muscle.
You will need a stopwatch to keep track of time.
(Remember, it’s AMRAP with a 10 minute countdown)
1. Mountain Climbers – 30 repetitions (15 on each leg)
2. Reverse/Rear Lunges – 30 repetitions (15 on each leg)
3. Squat Jumps or Tuck Jumps – 10-15 reps
If you need a modification, it is okay to simply rise to your tippy-toes from the squat rather than jumping. This will save you if you have weak or injured ankles or difficulty rolling through the feet.
4. Plank Jacks – 30 seconds, as many as possible.
5. V-Hold [Abdominals] – Hold for 30 seconds.
After you have completed as many rounds as possible, rest for 1-2 minutes before continuing on to the second circuit.
1. Single Leg Deadlifts – 20 repetitions (10 on each side). Be sure you are using proper single leg deadlift technique.
2. Bodyweight Squats – 15 repetitions
3. Forearm Plank – 30-second hold
4. YTIs – 10-15 repetitions
These are kind of like the Superman exercise but work more of the back by going through the Y-T-and I position of the arms
5. Butt Kickers – 30 seconds
Be sure to cool down once you have done the AMRAP of circuit 2.
Kettlebell HIIT Workout
Tired of doing all these bodyweight exercises on repeat? This is the HIIT circuit that will have you picking up a decent amount of weight with kettlebells and using the treadmill.
To do the workout, repeat the 5 exercises listed below for the amount of repetitions or duration described as fast as possible. Rest for 15-30 seconds before restarting the circuit from the beginning. Repeat the process 3-4 times, depending on the time you have.
1. Burpees – 10-15 repetitions.
2. Kettlebell Goblet Squat with Overhead Press on the Rise – 10-15 repetitions
This can also be done with a single dumbbell. Perform your Goblet Squat with proper technique. Then as you press up, lift the weight overhead, as if preparing for triceps extension.
3. Two-handed Kettlebell Swing – 30 seconds
To do: Stand with a kettlebell in each hand. Feet are hip-width apart. Hinge your hips as you would for a regular kettlebell swing, but do not bring the KBs between your legs. Only swing them along the side. Imagine swinging two suitcases.
4. The Heisman (Lateral Jump) – 20 repetitions (10 on each side)
5. Treadmill Sprint – 20-30 second all out sprint. Once the all-out sprint is completed, hop onto the side rails, rest 10-15 seconds, and complete the sprint again.
Rest for 15-30 seconds before restarting the circuit from the beginning.
Rowing Machine HIIT
Using a rowing machine is not just for cardio. You can use it to supplement your HIIT routine too and get total body benefits. The key is how much effort you put into the rowing, as well as your form and technique.
1. Row for 150 meters
2. Dumbbell Military Press – 12-15 reps
3. Row for another 150 meters
4. Push-ups – as many as possible for 15-30 seconds
You can mod these to fit your fitness level.
5. Row for another 200 meters
Rest for 15-30 seconds between the circuits. Complete 3-4 rounds.
Here is another rowing machine based HIIT workout that you can use as a 2nd circuit to the previous one or alone:
1. Row for 100 meters
2. Mountain Climbers – 30 seconds
3. Row for 100 meters
4. Romanian Dumbbell or Kettlebell Deadlift – 15 reps
5. Row for 100 meters
6. Bodyweight Squats or Squat Jumps – 15 reps
7. Row for 100 meters
8. Burpees – 5-10 reps
Rest 15-30 seconds before repeating the circuit for 3-4 rounds. If you cannot do the burpees completely, you can leave out the push-up at the bottom or merely rise to your tiptoes for a balance instead of jumping as you get tired. Insist on quality movement rather than performing with bad technique which could injure you.
These awesome HIIT workouts can be done in 20 minutes or less but will be as effective, if no more, than an hour-long stint. Be sure to bring a towel with you and be prepared to sweat!
Post from Eric Bogy