We can train hard, or we can train long, but we can’t do both.
High-intensity interval training is a great way to train effectively and achieve great results without having to dedicate a lot of time.
Whether you don’t have the time or simply want to intensify your training and make it more challenging, HIIT is a great way to do that.
With that said, here is a quick and effective HIIT workout.
Do all exercises back-to-back and then take a 2-minute break. Repeat for three total rounds.
1. Jump squats - 1 minute
a) With your feet slightly outside hip-width, your arms in front of your chest, and your back straight, bend your knees and sit your butt back.
b) Squat as low as you can while keeping your heels in contact with the floor and back straight.
c) Jump into the air as high as you can and immediately go into a squat position again.
2. Mountain climbers - 1 minute
a) Start in a plank position with your arms completely straight.
b) Draw one knee under your torso while keeping the other leg straight.
c) Straighten the leg and immediately draw the other one in.
d) Keep alternating between the left and right leg as quickly as you can.
3. Burpees - 1 minute
a) From a standing position, get yourself on the floor with your palms flat on the ground.
b) Extend your legs back, straightening them fully and assuming a high-plank position with your arms straight and core engaged.
c) Perform one push-up by bending your elbows and keeping your upper back rigid.
d) Forcefully jump your feet to outside your hands. Stand up and immediately jump in the air as high as you can while extending your arms above your head.
e) Return to starting position and repeat.