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45-Minute HIIT Workout

This 45-Minute HIIT Workout Is Intense, but It Will Build Your Endurance

Feb 12 2019

You're probably sick of hearing about how HIIT workouts burn belly fat, but it's true! ACE-certified trainer John Kersbergen told POPSUGAR that 45-minute sessions three to four times a week are enough to start seeing results.

So here you go: a 45-minute kick-butt HIIT workout. CrossFit coach and owner of Champlain Valley CrossFit Jade Jenny created this workout you can do at any gym. It involves a six-minute HIIT circuit repeated seven times, incorporating 100- and 40-second high-intensity intervals. Aim to push your pace and get in as much work as you can in order to get your heart rate up and build endurance.

After each high-intensity interval, there is a 20-second rest — use it to move to the next exercise. Jade said to focus on quick transitions between exercises, making sure you're getting reps in right at the start of each interval. You'll definitely appreciate the longer one-minute, 20-second rest at the end of each circuit, so you'll be ready to hit your machine hard.

45-Minute Total-Body HIIT Workout

Equipment needed: Cardio machine (treadmill, elliptical, bike, rower, ski erg), medium-weight kettlebell, pair of medium-weight dumbbells

Directions: After warming up on your cardio machine for three minutes, complete this six-minute circuit seven times for a total of 42 minutes.

Exercise Time in minutes
Cardio machine 1:40
Rest 0:20
Push-ups 0:40
Rest 0:20
Kettlebell swings 0:40
Rest 0:20
Dumbbell shoulder overhead press 0:40
Rest 1:20

Keep reading for details on how to do each move.

Image Source: Getty / alvarez

Triceps Push-Ups

  • Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position.
  • This counts as one rep. Complete as many push-ups as you can in 40 seconds. Take a 20-second rest.
Image Source: POPSUGAR Photography

Kettlebell Swing

  • Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
  • With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with your toes.
  • Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
  • Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep. Perform as many kettlebell swings as you can in 40 seconds. Rest for 20 seconds.
Image Sources: Getty / EmirMemedovski and POPSUGAR Studios

Overhead Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Straighten the arms above you.
  • Bend the elbows coming back to the starting position to complete one rep.
  • Do as many reps as you can in 40 seconds, then rest for 1:20 before starting back on your cardio machine.
Image Source: POPSUGAR Studios

Image Source: Getty / alvarez

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