By now you've most likely heard that high-intensity interval training (HIIT) is good for a variety of reasons. If done properly — short bursts of maximum effort with rest periods — and enough times per week, you can reap many benefits from HIIT. It torches calories, helps you build lean muscle, and sheds body fat (and, studies suggest, even belly fat!). It has cardiovascular benefits as well. Quick and effective, it's safe to say that it is the real MVP of fitness.
Certified personal trainer Johanna Devries told POPSUGAR that when it comes to HIIT, the exercises you choose should be, of course, high intensity "and either require power or endurance. This pushes your heart to work overtime and allows you to burn calories in a shorter period of time," she said. When asked for some of her favorite moves to do during HIIT, she named the following:
Ahead, check out details on why Johanna likes these four moves and exactly how to perform each (they're great for HIIT but are also effective on their own in a circuit that isn't timed). And if you're looking for a full workout, check out Johanna's 15-minute bodyweight HIIT routine. Plus, here are her go-to tips for getting a good sweat session in at home.
Johanna said that she likes jump squats because they require you to use your entire body (your core is engaged, your glutes and hips are working, and you're swinging your arms for momentum), and these can get your heart rate up within the first few reps. "The fact that you should try your best to land softly on your feet also challenges your agility and control over your body," she added.
Froggers are another one of her favorite exercises to add to HIIT workouts because it challenges your core. This exercise requires both power when you're jumping your feet forward to meet your hands as well as endurance to make it through the reps.
This move, Johanna told us, is very fluid and challenges your balance and ability to contract your core. "It can also do a lot for toning the legs as they are moving in a bicycle-like motion," she said.