If you’ve yet to try a high-intensity interval training (HIIT) cardio workout, consider this article for you. You can adjust the level for your ability ono HIIT. Just move as fast as is challenging for you. You’ll get the best results when you’re actually making yourself breathless as you do each exercise. Let’s move!
Stand tall with your feet hip-width apart, core engaged, and your hands placed one on top the other at the small of your back. Jog in place, kicking your heels high to try to tap your butt.
Reverse Lunge – Alternating Sides
Stand with your feet shoulder-width apart, your core engaged, and your hands on your hips. Step back with your right foot and bend both knees to 90 degrees to sink into a lunge. Keep your core engaged, your hips tucked, and your back straight. Return to your starting position by pushing off your right foot and stepping forward. Repeat on the other side. Continue to alternate sides.
Stand with your feet together, core engaged, and hands at your chest. Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are parallel to the floor. Tap the floor with your right hand. Jump your feet back together to return to your starting position. Do two small hops in place, and then immediately jump your feet wide again to drop into another wide squat, this time tapping the floor with your left hand. Continue to do pop squats, alternating your hand that you tap to the floor each time.
Downward Dog to Toe Tap
Start in a Downward Dog position. From this starting position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction. Place your hand back at your starting position and immediately roll forward into a high plank. Your wrists will be directly under your shoulders, your core engaged, your legs straight, and your glutes engaged. Try to make the movement smooth and continuous.
Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow. As you land on your right foot, swing your left foot behind you, keeping your left foot off the floor. Bring your left hand down as your right arm swings behind your back. Continue to skate from side to side.
Forearm Plank Hold
Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel to each other. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads. Hold this position.
At the end of each circuit, rest for 60 seconds. Each circuit will be seven minutes total, including the rest period. Do the entire circuit four times for a total of 28 minutes. You can easily adjust the length of this workout by simply adding or eliminating a circuit.