Written By: Michael Morelli
We are all busy. Too busy to hit the gym sometimes. And busy or not, we all want to tone up and look great. So what happens if your schedule doesn’t allow for hours at the gym. Well, the gym isn’t the only place you can get results. In fact, using the science of HIIT training can get you that toned and tight body you want without the hassle of scheduling a trainer or even waiting for machines at the busy fitness centers.
HIIT training stands for High-Intensity Interval Training and if that sounds scary, don’t worry, it’s not. In fact, the way it works is using exercises, along with intensity and timing, to keep your heart rate up and your body burning a lot of fat. In fact, HIIT training proved more effective than traditional cardio alone. And to top it off, after doing HIIT training, your body continues to burn calories for hours after you stop working out. How nice is that!?
So what do you need to get started? Well, just a few exercises that you already know, and our circuit and timing to help you take advantage of these amazing moves and start burning fat and improving muscle tone.
Here are the five exercises:
- High Knees – Now these don’t seem hard until you’re going all out for 30 seconds or more. Start in a standing position with your feet hip distance apart. Lift your right knee up as high as you can and raise your left arm up so your hand is next to your shoulder, as if you were jogging. In one quick movement switch your legs and arms so that your left knee is up and your right foot is landing on the floor, with your right arm raised. Repeat.
- Jump Squats – These squats are a lower body workout and can be modified to just a traditional squat for beginners. Start in a wide stance, with you feet shoulder width apart and your hands out in front of you. Lower your hips into a squatting position as if you were to sit until your thighs are parallel to the ground. Use your core to jump up explosively. When you land, immediately go into the squatting position again and repeat.
- Walking Lunges – Lunges are challenging to your lower body, and to ramp them up, keep your body moving in two directions. Start by standing upright with your feet together. Take a step forward with your right leg and lower your hips towards the floor. Your knees should be at a 90º angle, with your back knee almost at the ground, but not touching. Push yourself back into your original position and repeat with the opposite leg.
- Push Up – Traditional pushups are an upper body and arm burner, and these can be modified and done on your knees for beginners. Start by getting into a face down position on the floor, keeping your feet together, with your toes pushing into the ground. Position your hands shoulder width apart and push your body up, so it is parallel to the ground. Lower your body back down, stopping before it touches the floor. Repeat to complete the exercise.
- Plank – While this move might be the one with the least amount of movement involved, don’t be fooled into thinking it’s easy. This move is a core burner and will help keep your abs tight and your body toned. Start in a pushup position and drop down your elbows, keeping your body raised and your feet together. Make sure your body forms a straight line, and you are parallel to the floor. Hold this position for the entire duration of the exercise.
Now that you know the moves, you need to know the circuits. Each circuit is performed, exercise by exercise, timed and then repeated. I have included the rest time in each circuit, so each circuit is performed and repeated back to back for a total of six complete times. There are also three levels where they get progressively harder, and rest gets shorter to provide a more challenging workout.
Always start at level one and move up as you feel the workouts getting easier for you. When they stop challenging you, move up to the next level and notch up the intensity.
Circuit Level 1 – Repeat 6 times for a total of 15 mins
Exercise: Time
High Knees: 15 sec
Plank: 15 seconds
Walking Lunges: 1 min
Rest: 1 min
Circuit Level 2 – Repeat 6x for a total of 18 mins
Exercise: Time
Pushups: 30 sec
High Knees: 1 min
Jump Squats: 30 sec
Rest: 1 min
Circuit Level 3 – Repeat 9x for a total of 18 mins
Exercise: Time
Jump Squat: 30 sec
Rest: 30 sec
Pushups: 30 sec
Rest: 30 sec
Those workouts will provide you with a full body experience. I recommend doing them 3-4 times a week, always allowing yourself rest and recovery days in between.
These workouts are perfect for the busy person on the go who doesn’t have time to spend all day at the gym. HIIT workouts are great because they don’t take long and you can complete them anywhere, whether you are at home, on vacation, or traveling for work. HIIT will help keep you healthy and in shape, no matter how hectic your life may be. An exercise program like HIIT Max™ lets you train from anywhere and all you need is 20 minutes a day, 3 days a week in order to see results and stay in shape.
About The Author:
Social Media sensation, Author and Fitness guru Michael Morelli went from “Fat to Fit” when his life hit rock bottom. After some very dark years – and trying every diet on the market – he found the motivation that launched him on a mission to help people all over the world emulate his success with fitness, health, and weight loss. He is a certified personal trainer who has more than 5 million people following him online and on Instagram. Michael leads with transparency, trust, honesty, and integrity implementing change for happier, healthier lives.