This is the Best HIIT Workout I have ever found! HIIT stands for High Intensity Interval Training. The basic idea is that you exert yourself as hard as you can (we’re talking 110%!) for short bursts, followed by a recovery period.
Overall, it is efficient cardio that burns fat much faster than exercising at a steady pace. In fact, studies show that 15 minutes of HIIT burns more calories than jogging on a treadmill for an hour! This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
Hopefully, I’ve sold you on adding a HIIT workout to your exercise routine once or twice a week. The benefits are so great, once or twice a week is all you really need anyway! And THIS is the best HIIT workout ever!
Best HIIT Workout Ever!
I love this workout routine because it requires no equipment and very little space (it’s perfect for when you’re traveling!) You can do a quick 10-minute or a longer 20-minute version, and you can EASILY customize the moves to your fitness level. If you’re a beginner, start with the low-impact moves. As your fitness improves, change to the more advanced moves. The workout never gets longer, you are just able to push harder during the high intervals!
I also recommend downloading a free interval training app. I use THIS ONE, called IntervalTimer. You can create multiple workouts in the app, customize how long you want the high intervals and low intervals to be for each one, and how many times you want to cycle through them. Then the app sounds an alarm so you know when it’s time to switch. It also accesses your play lists, so while you’re exercising, you can control your music in the same app as you control your workout!
For me, I have the app programmed with 3 different HIIT’s: a walk/run HIIT workout, a weights HIIT workout, and this simple HIIT workout, which as I said is the BEST HIIT workout ever! So here it is!
There are 10 moves. Do each one with full-out effort for 30 seconds, then recover for 30 seconds (walk in place, do low-impact side-to-side taps, stretch, etc.). Then do the next move at maximum intensity for 30 seconds, followed by a 30 second recovery, and so on. Go through the moves once for a quick 10-minute, or twice for an awesome 20-minute cardio blast!
Remember you want to work as hard as you can during the high intensity intervals, but you also want to listen to your body and avoid injury! I’ve included lower impact modifications for most moves. You lower the impact by having less spring in the movement. For example, instead of jumping, just go up on your toes. Keep listening to your body. As your fitness level increases, you will feel when you are ready to increase the impact of the moves so that you continue get to your maximum level of exertion during the high intervals!
**NOTE: If your health requires that you always stay at a low impact level, you can increase the speed of the movement and/or add more vigorous arm movements to keep the intensity high!
#1: Jumping Jacks
High impact: basic jumping jack
Low impact: alternating side taps, increase speed to get to stay at highest intensity
#2: High Knees
High impact: jog in place, lifting knees to chest level
Low impact: march in place, lifting knees as high as possible, increase speed to stay at highest intensity
#3: Butt Kicks
High impact: jog in place, lifting feet high enough for your heels to literally kick your butt
Low impact: march in place, still kicking yourself in the butt with your heels
#4: Jump rope (no rope required!)
High impact: basic jump rope with an invisible rope, or get even more intense with a double jump!
Low impact: jump rope with alternating heel taps
#5: Jump squats
High impact: squat down, then explode upwards with a jump
Low impact: Squat down, then come up on your toes and raise your arms over your head
High impact: from standing, drop to a plank by hopping your feet back, hop feet back to hands, then jump up to standing
Low Impact: drop to plank by stepping feet back, step feet forward to hands, come to standing with no jump
#7: Jumping lunges
High impact: lunge forward with one leg, then jump up and land with the opposite leg forward in the lunge
Low impact: alternate lunges with no hop, add arm movement such as alternating punches or lat pull-downs
#8: Mountain Climbers
High impact: from a plank position, alternate hopping your knees forward toward the opposite elbow
Low Impact: alternate stepping your knees forward and eliminate the hop
High impact: hop from side to side, swinging your arms and touching the ground with the opposite hand
Low impact: step back and tap your toe behind the opposite leg
#10: Plank Jacks
High impact: from plank position, simultaneously hop both feet out, then back together
Low impact: alternate stepping one foot out at a time, and tapping the toe to the ground
And here’s a PRINTABLE VERSION, so you can easily take this HIIT workout anywhere!
Also, be sure not to miss my awesome Heavy Weights Routine for Women!