Soooo what the heck is HIIT?
High intensity interval training. It’s all the rage and anyone who does it knows why. A workout that kicks your butt and burns calories like crazy, in a fraction of the time you would spend, say….on the elliptical. HIIT also rhymes with a four letter word that starts with an S. Which also make sense because that’s how I feel during a hardcore HIIT workout. But when it’s all over and done, I’m all ,”I am woman, hear me roar!” Hence why these intense workouts are my go-to for a fast and effective routine, especially this Heart Blast HIIT Workout!
There are three sets of intervals within this workout and three moves within each interval. Every move should be executed for 45 seconds with a one minute rest after all three moves are completed. After the minute rest, move on to the second round and so on. For an absolutely killer challenge (if you are in insane shape or some Olympic athlete), repeat this sequence three times for a heart blasting half hour workout.
If you are new to high intensity intervals or haven’t worked out in awhile, no problem! Simply modify these sets to your ability. I suggest starting at 20 seconds each and complete one full round. From there, see how you feel!
To start: Starfish Jumps – Begin with your knees together, in a squat position and jump as high as you can, extending your arms overhead and doing a ‘starfish’ move. Repeat for 45 seconds.
Next: Frog Jumps – Squat with your legs apart, arms inside your knees (touching the ground or as low as you can) and jump forward as high as you can, extending your arms above, then do the same jumping backwards. Repeat for 45 seconds
Last: Alternating Knee Lift – Lift one knee (elbows in towards that knee) and hop to lift the opposite knee. Repeat for 45 seconds.
One minute rest
To start: Alternating Side Burpees – Very similar to traditional burpees, except when you bend down to the ground, your arms will drop to one side or your body while your legs shoot out in the opposite direction. Bring your legs back in and jump up. Repeat for 45 seconds.
Next: Alternating Shoulder Taps – Start in a plank position, legs wide, one arm tapping the opposite shoulder. Drop the arm to the ground as you jump your feet together and do the same on the other side. Repeat for 45 seconds.
Last: Heel Clicks – Jump and ‘click’ your heels together, arms raised overhead. When you land, drop down to your hands and click your heels again, overhead, with your arms bracing your bodyweight. Repeat for 45 seconds.
One minute rest.
To start: Alternating Squat Kicks – Begin in a squat position, knees in line with your ankles. Shift your weight to one leg as the other kicks as high as you can while keeping your back straight, abs engaged. Come back in to a squat position and do the same with the other leg. Repeat for 45 seconds.
Next: Jumping Butt Kicks – Jump and flick both of your legs up to ‘kick’ the back of your butt. Repeat for 45 seconds.
Last: Moving Side-to-Side Pushups – Begin in a straight arm plank position and move your right arm out in wide plank position. Bend at the elbows to execute a full push up and then extend up and move back into a plank position with your arms together. Do the same on the left side. Repeat for 45 seconds.
One minute rest.
Boomtown (insert jazz hand motion). You did it! Even if you could only get through one set with modifications, you should be proud. This is a no-joke workout that will increase your endurance and work your entire body. So Olympic athletes – eat your heart out!
What’s your favorite fitness routine when you want an intense workout in a half hour or less?