Get fit fast with HIIT
Burn more fat and tone muscles in less time with this high-intensity workout.
Don’t fall for the myth that you need to spend hours at the gym to get fit. For a fast workout that combines cardio and strength, try high-intensity interval training (HIIT).
HIIT may sound complicated, but it’s easier than you might think. With a HIIT workout, you’ll mix bursts of intense exercise with short recovery periods. There is no specific formula for a HIIT workout, says Katrina Smith, a personal trainer in New York City. But the goal is the same: to burn more calories and work more muscles in less time. Pick the HIIT workout below that best fits your fitness level.
9-Minute Beginner HIIT Workout
Do all intervals 3 times for a total of 9 minutes. For active rest, jog in place, or do slow jumping jacks.
Interval 1: 15 seconds of Burpees, 45 seconds of active rest
Stand with feet shoulder-width apart. Quickly squat to floor, placing hands on floor shoulder-width apart. Jump legs back into push-up position, jump forward to return to squatting, and stand back up. Repeat for 15 seconds.
Interval 2: 15 seconds of Lunge Jumps with Right Leg, 45 seconds of active rest
Stand in lunge position with right leg in front. Make sure right knee is over right ankle and feet are pointing forward. Jump up a few inches, and land in lunge position with knees bent. Repeat for 15 seconds.
Interval 3: 15 seconds of Lunge Jumps with Left Leg, 45 seconds of active rest
Stand in lunge position with left leg in front. Make sure left knee is over left ankle and feet are pointing forward. Jump up a few inches, and land in lunge position with knees bent. Repeat for 15 seconds.
14-Minute Intermediate HIIT Workout
Do both intervals 7 times for a total of 14 minutes. For active rest, jog in place, or do slow jumping jacks.
Interval 1: 30 seconds of Squat Jumps, 30 seconds of active rest
Stand in squat position with back straight and feet shoulder-width apart. Jump up a few inches, and land in squat position with knees bent. Repeat for 30 seconds.
Interval 2: 30 seconds of Jumping Jacks with Toe Touch, 30 seconds of active rest
Stand with hands by sides and feet together. Do a regular jumping jack. When you return to center, bend your knees, and reach down to touch your toes in one quick movement. Repeat for 30 seconds.
18-Minute Advanced HIIT Workout
Do both intervals 12 times for a total of 18 minutes. For active rest, jog in place, or do slow jumping jacks.
Interval 1: 30 seconds of Low Jacks, 15 seconds of active rest
This move is similar to Jumping Jacks, except only your legs move. Stand in a low squat with back straight and feet hip-width apart. Jump up, and land with your knees bent and feet together. Jump again to return to low squat. Repeat for 30 seconds.
Interval 2: 30 seconds of Mountain Climbers, 15 seconds of active rest
Start in push-up position with arms and legs straight. Bring your right knee up toward chest. Switch legs quickly by bringing left knee up toward chest and pushing right leg back to floor. Repeat for 30 seconds.
Talk to your doctor before beginning any new exercise program.
