What Is HIIT?
High-intensity Interval Training (HIIT) is short duration and high-intensity exercises that help target muscle groups while burning off excess fat. For the most efficient training, it is best to do exercises back to back with only a short rest in between sets.
What Are the Benefits of HIIT Exercises?
- Helps to achieve a slimmer and more toned physique.
- Boosts your metabolism.
- Continues to burn fat after the exercise is complete.
- Builds your endurance.
- Burns calories and fat in a shorter amount of time.
- No costly equipment required.
Ten Effective 20-Second HIIT Exercises
To jump-start your HIIT and continue to work out more efficiently, incorporate these 10 exercises into your workout routine.
- Russian Twists – While seated on the floor, press your heels together, with your hands to your chest, turn your torso from side to side. Start with three sets of 10 reps and take a 10-second rest in between each set.
- Push-ups – Assume a push-up or modified push-up position. Face, palms and toes facing down, keeping legs and back straight, extend arms straight to push your body up and back down again. Do 5 to 20 reps for your workout depending on your fitness level.
- Flutter Kicks – Lie on your back with your hands above your head. Your shoulders should be elevated off the ground keeping your abdominal muscles tight. Keeping your legs straight alternate raising them in the air rapidly in a scissor-like motion. Start with two sets of 20-second reps resting for 10 seconds in between sets.
- Star Jumps – Stand on your feet and rest your arms at your side. Using the same form as a jumping jack, push your body off the ground leaving a couple of inches between your feet and floor during the outward motion. Start with three sets of 20 seconds resting for 5 to 10 seconds in between.
- Tuck Ups – Lie on your back with your hands stretched above your head, and your legs stretched out. Using your abdominal muscles, pull yourself into a tuck position then back to the starting position. Complete two sets of 10 tucks.
- Supermans with Lateral Raises – Lie on your stomach and tighten your abdominal and gluteal muscles until your legs and upper body are raised off the floor in a “flying” position with arms outstretched in front. When in the “flying” position, hold for three seconds. Keeping all of your muscles tight, with your legs and upper body still elevated, bend at your elbows forming an “L” shape with your arms, and bring them back together above your back then return to the starting position (arms outstretched). Complete five reps then rest and complete one more set.
- Hand Release Push-ups – Start in the push-up or modified push-up position, lower your body to the ground then lift your hands off the ground for a moment. Push-up back to the starting position while exhaling. Complete two to three sets of 10 depending on your upper body strength.
- Table Top Dip – Seated on the ground with heels placed on the floor, hip-width apart, put your arms behind you on the ground and push up into a table-like position. Without dropping your hips, bend your elbows and then return back to the table-like position. Repeat five to seven times, rest for 10 seconds, and complete another set.
- Squat Thrusts – From a standing position, move into a plank position: a push-up pose while placing your forearms on the ground, elbows aligned below your shoulders. Your body should form a straight line from your head to your feet. Then jump your feet to the center before returning to a standing position, and repeat. Complete three sets of 8 to 10 repetitions.
- Mountain Climbers – Start in the plank position (push-up pose while placing your forearms on the ground, elbows aligned below your shoulders) then pull one knee into the chest, bring that knee back to the plank position. Next, pull the opposite knee into your chest and then return to the plank position. Alternate legs, bringing your knee to your chest in a quick fashion as if running. Go as hard as you can for 20 seconds rest for 10 then repeat for three more sets.
Why HIIT Exercises Over Other Workout Routines?
Engaging in cardiovascular focused exercise on an elliptical machine or treadmill is an effective workout. However, you will have to work out for a longer period of time to get the same benefits of a short HIIT circuit. HIIT burns calories faster and helps to tone your body quicker.
Start the road to a stronger, slimmer you by trying these quick exercises. To find out more information on HIIT or additional practices to get into shape, contact 360 Medical Weight Specialists today to book a free consultation.