a hiit workout
We think it's safe to say that everyone has a love/hate relationship with HIIT workouts. You love them for how you feel and, oddly enough, hate them for how you feel, too. But no one can deny the fact that they work and they work well. JJ Peterson (@HIITTRAINER) has put together a HIIT workout that will swing you back and forth between love and hate, but will land you at the end of love. Prepare to sweat, breath hard, and feel the burn. We promise it's worth it.
To begin this hiit routine, set your timer for 30 seconds of work and15 seconds of rest for 8 cycles. Perform each of the following sets 2 times through. For example, round 1: complete 30 seconds of push-ups followed by 15 seconds of rest. Now, move to 30 seconds of plank followed by 15 seconds of rest. Complete the last two movements and start immediately back at push-ups for 1 more cycle! Rest 90 seconds between rounds.
SET 1
T PUSH-UPS (30 seconds)
Get into a standard pushup position. Make sure your body is aligned from head to toe.
Lower your body as you would in a typical push up until your chest nearly touches the floor. Push yourself back up, rotating your body up as you raise the same side arm toward the ceiling.
Pause at the top and return to your original push up position. Alternate sides with each rep.
SPIDER PLANKS (30 seconds)
Start in plank position and bring your right knee to your elbow. Place left foot back on the ground, resuming plank position. Alternate sides, bringing your right knee into your elbow. Repeat.
SUMO SQUAT JUMPS (30 seconds)
Stand with your feet shoulder width apart and your toes slightly turned out. Bend your knees to squat, ensuring that your knees do not go past your toes. Plié and then jump up explosively. Land and lower your body back into the squat position to complete one rep. Repeat.
V-UPS (30 seconds)
Lie down on a flat surface or mat. Start with your legs straight, then raise your chest and legs at the same time towards the ceiling. Touch your toes to create the "v" shape, and then bring your torso and legs back towards the ground in a controlled manner. Bring your legs up into the air, touching your toes again. Repeat.
SET 2
CLAPPING PUSH-UPS (30 seconds)
Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread. Engage your core to support your back as you lower your chest towards the floor. Reverse your motion by pushing hard through the palms. Just as your arms reach full extension, pull your hands off the floor and clap in front of your chest. Separate the hands and return to pushup position, catching yourself gently as you fall. Repeat.
RUSSIAN TWISTS (30 seconds)
Lie down on the floor with your legs bent at the knees. Elevate your upper body so that it creates a V-shape with your thighs. Grab a weight (if desired). Lift your legs slightly off the floor, crossing your ankles for support. Twist your torso to the right side, touching the weight to the ground if possible. Hold the twist for a second and gently rotate back towards the center. Now move to the left side, twisting gently. Repeat.
WALKING LUNGES (30 seconds)
Stand with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.
LEG RAISES (30 seconds)
Lie on your back, legs straight with ankles touching. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down until they hover just above the floor. Pause and raise your legs back up towards the ceiling. Repeat.
SET 3
COMMANDOS (30 seconds)
Start in a plank position resting on your forearms. Push up on your right side so your arm is straight. Follow with your left arm so you’re now on both hands in a push-up position. Reverse the motion by coming down onto your right forearm, followed by your left and returning to your original plank position. Repeat.
SCISSOR KICKS (30 seconds)
To begin, lie down with your back against the floor on an exercise mat. Extend your arms fully to the sides with your palms facing upward. Make sure to keep your arms still the entire time. With a slight bend at the knees, lift your left leg up to about a 45-degree angle while lowering your right leg until the heel is about 2-3 inches from the ground. Rotate movements by raising your right leg up and lowering your left leg so that you look like a pair of scissors. Repeat.
JUMP SQUATS (30 seconds)
Stand with your feet shoulder-width apart. Start by doing a regular squat, making sure your knees do not extend over your toes. Engage your core and jump up explosively. As you land, lower your body back into your original squat position. Be sure to land as gently as possible, using your core to maintain control. Repeat.
BURPEES (30 seconds)
Start standing up. Bend over (or squat down) and place your hands on the floor in front of you, making sure they are just outside of your feet. Quickly jump both feet back so that you’re now in plank position. Drop into a push-up, making sure your chest touches the floor. Push up to return to your plank position and quickly jump the feet back in toward your hands. Raise your body and explosively jump into the air, reaching your arms straight overhead. Repeat.
