You wake up in a rush because you accidentally slept in, or maybe you just want to get a quick little workout in and you’re running short on time! Here is a full-body, high-intensity interval training (HIIT) program you can accomplish in about 20-30 minutes.
Full-body HIIT Program
20 Bicep Curls
15 Burpees
20 Side Lateral Raises
30 Mountain Climbers
15 Heavy Stiff-leg Deadlifts
20 Plyo Push-ups
20 Weighted Stationary Lunges
15 Wide Weighted Jump Squats
Repeat circuit 3 times
Researchers are finding that high-intensity interval training may have greater potential for reducing visceral fat than steady-state exercise (e.g., jogging, cycling).1 Also, interval training not only burns more calories than continuous aerobics— it also has been shown to burn more calories in much less time!2
Next time you are running short on time, grab this program and GO! You can conquer a great workout in a short time doing HIIT! Stay dedicated and determined and always remember… “The Skye’s the LIMIT!”
Exercise Notes
Plyo Push-up: Start in a push-up position, and lower your chest down to the floor. Reverse the motion by pushing yourself back up, quickly allowing hands to leave the ground. Return to starting position and repeat.
Wide Weighted Jump Squat: Start with a moderate weight, and hold it in front of your chest or wherever is comfortable. Your feet should be just outside of shoulder-width with your head and chest up. Squat partially down and immediately jump back up. Use explosive movements, extending through your hips, knees and ankles. When returning to start position, be sure to absorb the landing through your legs, working your glutes and hamstrings.
References:
1. Heydari M., Freund J., Boutcher S.H. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012;2012:480467. Epub 2012 Jun 6.
2. Gosselin LE, Kozlowski KF, DeVinney-Boymel L. et al. Metabolic response of different high-intensity aerobic interval exercise protocols. J Strength Cond Res 26(10): 2866-2871, 2012
