This workout, not including the warmup, is only four moves. Easy peasy, right? Well, each move is a killer and designed to keep your heart rate up while working your entire body. You will do four rounds of the HIIT workout, performing each move for 40 seconds, then rest for 20 seconds before moving to the next exercise. And let us remind you, HIIT workouts [1] are designed for you to push yourself and go at 90 percent of your personal max (emphasis on personal, you be the judge of your exertion level [2] using the RPE scale).
Best of all you don't need any equipment other than a timer; we suggest downloading the Simple Interval Timer [3] app. It's free and easy to use.
Warmup
Do light cardio for three minutes alternating between these three exercises:
- Jumping jacks — clap your hands overhead as you jump your legs wide
- High knees — lift your knees to your waist as you run in place
- Butt kickers — run in place kicking your butt with your heels
Then, do two minutes of dynamic stretching:
- Alternating backward lunge and side stretch [4] — to stretch the hip flexors and warm up the torso
- Alternating front kicks — to stretch the hamstrings
- Walkouts [5] — to stretch your calves and activate your core
The Workout
Perform each move for 40 seconds, resting 20 second before starting to the next exercise. Complete a total of four rounds. Cool down with three to five minutes of stretching.
180 Jump
- Begin facing the left side of your mat (or space) with feet hip-distance apart, core tight, slightly hinged at the hips.
- Jump 180 degrees to your right, keeping your elbows near your rib cage and hands in front of you for balance.
- Jump 180 degrees to your left; make sure to be light on your feet, moving quickly.
- Repeat the jumps back and forth for 40 seconds, rest for 20 seconds.
Under the Fence and Kick
- Start with your feet together. Step out to the side with your right foot, and bend forward at the hips slightly, keeping your back flat.
- With a neutral spine, bring your body to the right side in a sweeping motion, like you're ducking under a fence.
- Step your left foot to meet your right, and kick your right foot up to the side, keeping your hands close to your core.
- Repeat on the other side. Continue for 40 seconds, then rest for 20 seconds.
Lunge Skip
- Come into a lunge with your right leg back.
- Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
- Repeat for 40 seconds, then rest for 20.
- Remember: You will need to alternate legs; on second and fourth sets, step back with your left leg.
Jump Shot
- Start at the left edge of your mat and take a big step to the right, moving through a low, wide squat, sweeping the mat with your left hand.
- Bring your left foot to your right, coming into a narrow squat. Jump straight into the air and "take a shot" with your right hand. Don't forget to follow through by straightening your elbow and flicking your wrist as if you were shooting a basketball.
- Land softly with your feet parallel. Keeping your knees bent, step the left leg wide to the side to repeat the entire sequence on the other side. The side-to-side movement should be fluid and controlled.
- Continue to take jump shots for 40 seconds, then rest for 20.
Repeat these four exercises for a total of four rounds. Cool down with three to five minutes of stretching.