By Daphne-Jayne Corrales, Contributing Blogger
As we adjust to new fitness routines during quarantine, HIIT or high intensity interval training, is a great way to burn quick calories anywhere, anytime. Featuring explosive movements in a short period of time, HIIT workouts can be altered with or without equipment depending on your training level, and can also be done in any type of space. And the best part? A single HIIT workout can be done in less than 45 minutes! This makes a huge convenience for people with busy schedules or young children.
The benefits of a HIIT workout goes beyond just a convenient way to get in a quick sweat. Studies show that HIIT workouts can speed up your metabolism when your body is at rest and improve heart and blood health. Additionally, this full-body method is a combination of cardio and strength training. Feel free to alter these exercises according to your intensity level by adding fitness bands or weights like kettlebells and dumbbells. Whether you chose to exercise at your neighborhood park or right in your living room, you have the power to control your HIIT workout according to your fitness goals.
Let’s get moving, shall we?! Follow along with us as we perform this HIIT variation. However you chose to verify it don’t forget to push yourself and fun with it! Repeat this circuit 3-4 times.
Let’s work those abs with this simple power move! Although mountain climbers are considered to work the lower body, it also engages the upper arms and of course, the abdominals.
Get into a plank or push-up position. In this position, your body (from your head to feet) should align like a straight line. Your back or hips should not be arched too high or too low. From there, pull your right knee to your chest switching the position to your left knee. Don’t forget to engage those abdominals! This exercise should be a quick and smooth movement for 30-45 seconds.
Variations: TRX, army crawl mountain climbers, cross-body mountain climbers, standing mountain climbers, back plank mountain climbers.
Bring some excitement to ordinary squats by adding an explosive jump to them! This exercise should be a fluid motion and will certainly get your heart rate up. Feel free to add a fitness band for more rapid activation in the glutes and hips.
Start in a traditional squat position. Your feet should be positioned forward, engage your core, and sit as low as your body allows you. From that position, explode off of the balls of your feet and jump up. When landing from your jump, squat back into position and repeat for 30 seconds to a minute.
Variations: Burpees, jump squats with fitness bands or dumbbells.
A curtsey lunge is another variation of a standard lunge that targets the quads, hip abductors, and glutes. Because there isn’t much intensity or explosiveness in this exercise, this gives your heart rate to slow and recover while still engaging your lower body. You can also use a fitness band for this exercise for more tension.
Begin by standing with your feet shoulder-width apart. You can either place your hands on your hips or position them in fists close to your chest. Instead of lunging straight back, lunge your leg into a cross-over position so your thighs are crossed. Keep both of your knees in a bended position and switch to the over leg. Be sure when in this lunge position, your front knee is aligned with its supporting ankle.
Variation: Pulse curtsey lunge, curtsey lunge using a step or platform, curtsey lunge with squat bar or weights.
Finish this circuit strong with some core-wrenching leg raises! Put your abdominal strength to the test with this low-impact movement. You should definitely feel the burn in your lower abs and your obliques, the side core muscles that runs from your ribs to your hips. For the best core activation, this exercise should be slow and controlled.
Assume a flat, laying position on your back. Your arms and hands should be placed to the side or under your lower back for more support. Then raise both legs (keep them straight) toward the ceiling. Engage your core, keep your hips fully flexed, and lower them down to the starting position. Repeat for 20 reps.
Variation: Hanging leg raises on pull-up bar, scissor kicks, mermaid crunch (sides), using a dumbbell or weight between your feet when raising legs.
Daphne-Jayne is wearing the Studio Ultra Hold Mesh 7/8 Legging and the Stratus Free to Move Bra.