High-intensity interval training (HIIT), a workout style that involves brief bursts of high-intensity intervals followed by brief periods of low-intensity recovery, is known for being just what the name suggests: high-intensity. And although that may make it sound a little scary, HIIT workouts are actually very short—which for many people makes it sound quite appealing. Yes, HIIT is meant to get you working hard and sweating, but only for very short periods of time. This is what makes HIIT so efficient—you can squeeze a great workout into a small amount of time.
To do the HIIT workout below, created by certified personal trainer and Equinox group fitness instructor Colleen Conlon, you need nothing more than your body (and a little bit of floor space). Conlon explains that the exercises she chose "allow you to move at a pace that can result in breathlessness, which is what HIIT is all about."
Instructions:
Do each exercise for 4 minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. After you do 8 intervals of each (or hit 4 minutes total), move onto the next exercise. Follow this pattern—20 seconds of work, 10 seconds of rest, 8 times—for each exercise on the list.
- Side Kick-Through—20 seconds
- Rest—10 seconds
- Do 8 times.
- Skater Hop—20 seconds
- Rest—10 seconds
- Do 8 times.
- Crab Toe Touch—20 seconds
- Rest—10 seconds
- Do 8 times.
- Frogger—20 seconds
- Rest—10 seconds
- Do 8 times.
- Curtsy Lunge—20 seconds
- Rest—10 seconds
- Do 8 times.
Side Kick-Through
- Start on all fours.
- Keeping your back flat and your butt down (like you're in a plank), lift your knees off the floor a couple of inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
- Kick your right leg underneath your body and out to the left as you lift your left arm off the floor to tap your right foot. Your body will naturally follow, with your torso opening out to the left.
- Return to the all-fours position, keeping your knees hovered off the floor. Then repeat on the other side.
- Continue, alternating sides, for 20 seconds.
Skater Hop
- Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
- As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back.
- Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front of your body as your left arm swings behind.
- Continue, alternating sides, for 20 seconds.
Crab Toe Touch
- Sit on the floor with your knees bent and feet in front of you, resting on your heels. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body. This is the starting position.
- Lift your right foot toward the ceiling and straighten your leg, while simultaneously lifting your butt off the floor and reaching your left hand to tap your right toes.
- Return to the starting position and then repeat with your left foot and right hand.
- Continue, alternating sides each time, for 20 seconds.
Frogger
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Jump your feet outside your hands. Lift your chest and drop your butt down so that you're in the bottom portion of a squat.
- Then lean forward again, place your hands back on the floor in between your feet, and jump your feet back out to return to a high plank.
- Continue this movement for 20 seconds.
Curtsy Lunge
- Stand with your feet shoulder-width apart and your hands on your hips or relaxed by your sides. This is the starting position.
- Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your left heel to stand back up and return to the starting position. Then repeat on the other leg.
- Continue, alternating sides, for 20 seconds.
https://www.self.com/gallery/20-minute-bodyweight-hiit-workout
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