High-intensity interval training, or HIIT, has taken over the fitness world over the last few years. And while there's no denying it's a challenging and effective way to work out, it's also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes max.
High-volume interval training, or HVIT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.
If you're short on time and can't make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn't require any equipment — just your bodyweight.
Set a timer for 25 minutes. Perform 12 reps of each exercise. Do every exercise in a row to complete one circuit. Allow for one and a half minutes of rest at the end of each circuit for beginners and one minute of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, see the gallery ahead.
The Spider-Man push-up variation will really challenge your upper body and work your core, and it targets the muscles on the sides of the torso, too. There's no room for boredom to creep into your workout when doing this push-up!
Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.
It's one of those retro gym moves that gets the job done! Tone the backs of your arms with classic triceps dips.