Skip to main content

The 20-Minute HIIT Workout You Can Do Literally Anywhere

In a perfect world, we'd all have a good hour of free time every day, specifically for working out.

Unfortunately, that's not the case—and some days, between making time for work, friends, and family, it's hard enough to just find time to take a breath, let alone crush a workout. That is, until high-intensity interval training (HIIT) gained popularity. 

For the uninitiated, HIIT workouts are a quick, efficient way to sneak in exercise, but the benefits go way beyond simply fitting it into your schedule. “HIIT training can improve anaerobic capacity, cardiovascular health, and result in fat loss,” says Lacee Lazoff, NASM-certified personal trainer based in New York City and creator of Bells Up. “It’s effective when work’s performed in short intervals at maximum capacity, followed immediately by modesty intervals of very low capacity or rest.”

RELATED: 7 HIIT Mistakes You’re Probably Making

So what does an effective HIIT workout look like? Lazoff suggests that you follow a 30-second on, 90-second rest formula. During those 30 seconds on, you’re really working as hard as possible. “Think of it as a rate of perceived exertion of least a nine,” she adds. And because they take so little time, HIIT workouts are a super-effective addition to any training plan with time restrictions, says Lazoff. 

Once you're ready to kick things up a notch (and I mean that literally), try this 20-minute HIIT workout, courtesy of Lazoff—just make sure you've queued up a killer playlist first; you'll want those beats to keep you motivated, but you won't have time to switch the track. 

The Workout

Do each move for 30 seconds, rest for 90 seconds before moving on to the next. Repeat the circuit once.

Mountain Climber

Start in a high plank position. Alternate running your knees into your chest as quickly as you can, keeping the hips lifted and feet flexed. Move as fast as possible. You should be out of breath by the end of the interval.

High Knees with Arms Overhead

Start in a standing position with feet hip-width distance apart, arms up overhead with hands facing in, with a slight bend in the elbows. Begin to run in place, bringing knees up your chest as high as possible while pumping your arms. Keep your chest lifted throughout movement and land on the ball of your foot. Repeat.

RELATED: The Best HIIT Workout—and Why It Burns So Many Calories

Jump Squat

Start standing with your feet slightly wider than hip-width apart with toes turned out. Lower into a squat position (your butt should be below your knees). Jump up and land as softly as possible. Repeat.

Frogger

Start in a high plank position with your shoulders directly over your wrists. Engage your core and jump both feet up and outside your hands so that you’re in a squat position. Jump back into plank. Repeat.

RELATED: This 4-Move Battle Rope Workout is Perfect for Beginners

Skater

Stand on left leg with right leg behind you. Explosively hop to right leg, placing left foot behind it to soften landing. Alternate sides. Repeat.

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter



from Fitness - Health.com https://ift.tt/2JbHRK3
Labels:

Comments

Post a Comment

Popular posts from this blog

Botched Circumcision Leads to Penis Amputation for Baby Boy

From  cord blood banking  to  baby naming ceremonies , parents of newborns have a bevy of key decisions to make when it comes to medical procedures and religious and/or cultural practices. For instance, as soon as a couple learns they're having a boy, they might find themselves grappling with the  decision to circumcise—or not . It's an individual, personal decision for every family. Thankfully, when parents opt in, most circumcisions go off without a hitch. However, a shocking story out of Egypt highlights one instance in which the routine procedure went terribly awry. A father from Cairo is speaking out after his son's  penis had to be amputated following a botched circumcision . The Jerusalem Post  reported that the father named Ashraf Helmi says he took his child to Cairo to be vaccinated and was convinced by his sister-in-law and a family friend to have his  1-month-old son Mohamed circumcised during the same doctor's visit. According to  Me...
Post a Comment
Read more

How Much Calcium do You Really Need

If your body does not receive enough calcium, it puts you at risk of osteoporosis and bone breakage. However, the amount of calcium required by your body largely depends on your age and gender. So, find out how much calcium you need. from Only My Health - Diet & Nutrition http://ift.tt/1tiyLxw
Post a Comment
Read more

Reduce Acid-Forming Proteins to Protect Kidney Function

Chronic kidney disease is a major public health problem affecting about one in eight Americans, increasing the risks of disease and death even among those with only mild decreases in kidney function. Low-cost, low-risk preventive strategies that anyone can do are needed to address the epidemic of kidney disease. I discuss some of these in my video Protein Source: An Acid Test for Kidney Function . Diet plays a role in kidney function decline. “Specifically, diets higher in animal protein, animal fat, and cholesterol” may be associated with protein leakage into the urine, which is a sign of kidney damage, and, generally, “diets higher in fruits, vegetables, and whole grains, but lower in meat and sweets, may be protective” against kidney function decline. In comparison to the diet eaten by our ancient ancestors, not only are we eating more saturated fat, sugar, and salt, we now also eat an acid-producing diet, as opposed to a base-producing, or alkaline, diet. Ancestral human diet...
Post a Comment
Read more