A
30-minute HIIT Workout You Can Do Anywhere
One of the best
workouts you can do in the least amount of time is high-intensity interval
training. For all fitness levels, give this body-weight HIIT exercise a try.
Are you looking for a quick workout
that you can perform anywhere, at any time? Try out the HIIT (high-intensity
interval training) plan below for 30 minutes.
Exercises known as high-intensity interval training (HIIT) enhance cardio
respiratory fitness, which is the body's capacity to use oxygen to power
muscles and other tissues.[1]
Furthermore, this connects HIIT exercises to a host of health advantages.
If HIIT is
coupled with a nutritious diet, it might also aid in weight loss.
High-intensity exercise demands more oxygen for your body to maintain the
workout. This will raise your overall calorie expenditure both during and after
the exercise, according to Cape Cod, Massachusetts-based Aimee Nicotra, an
exercise physiologist and health coach with ACSM certification. She says that
after working out, you'll continue to burn calories for hours while your body
repairs from the intense exercise.
Here is a
30-minute high-intensity interval training (HIIT) routine designed by Alejandra
Martinez, a CanfitPro-certified personal trainer in Vancouver, British
Columbia, Canada, that you can perform anywhere.
Take 20 seconds
to do the first exercise, giving it your all while making sure your form is
correct. After 40 seconds of relaxation, proceed to the following exercise.
After completing all six exercises, repeat and give yourself a 60–90 second
break. Go back to the first exercise and carry out the activity again. Perform
four rounds.
You can change the work-rest intervals to work as long as you relax, or even
longer, if that feels too easy. Advanced exercisers can work for 40 seconds and
rest for 20 seconds, while intermediate exercisers can do each exercise for 30
seconds and rest for another 30 seconds.
Place your feet
hip-width apart and keep your arms by your sides. Cross your left leg behind
you and out to your right side while maintaining your right foot planted—almost
like you're doing a curtsy lunge. Maintain your right leg's weight. Swing your
left arm across your body to your right hip and your right arm to roughly
shoulder height at the same time.
After that, leap
to your left and gently land on your left foot while swinging your right leg
out to the left and behind you. At the same time, your right arm should reach
your left hip and your left arm should swing out to the side.
Keep jumping back and forth while making a skating motion with your arms.
Instead of swinging your hand out to the side, touch it to the ground to
increase the difficulty of the exercise.
Place your toes
forward and your feet shoulder-width apart when you stand. Bend your knees to
bring your hips down until your thighs are parallel to the floor, or as near as
you can go, while maintaining your weight on your heels. Throughout the
exercise, keep your chest raised and your knees over your toes—don't allow them
go past. Reach your arms forward until they are parallel to your shoulders as
you squat.
After pausing in the lowest squat position, drive up through your heels to
stand, bringing your arms behind your hips. Repeat. You can increase the
difficulty of this exercise by jumping out of the bottom of the squat and back
up to standing.
Begin standing with feet shoulder-width apart,
arms at your sides or hands clasped in front of your chest. Take a large step
forward with your left foot and bend both knees to about 90 degrees. Your front
knee should be directly over your ankle; don’t let it extend past your toes.
Keep your core engaged, chest upright, and shoulders back. Push into your left
foot to straighten your legs, bringing your right foot forward to meet your
left. Immediately step your right foot forward and bend your knees into another
lunge. Continue alternating legs to move forward.
Place your hips
over your knees and your shoulders over your wrists while on your hands and
knees on the ground. Reposition yourself into a plank position by stepping back
with one foot first, then the other, until your feet are supported up on your
toes and your legs are straight behind you. Pull your belly button in toward
your spine to contract your abdominal muscles.
Lower your torso toward the floor and bend your elbows out to your sides at a
45-degree angle to begin a push-up. If you are able, place your chest on the
ground. After that, straighten your elbows and go back to the starting position
by pressing your palms into the ground.
Throughout the
exercise, keep your lower back straight and your gluts from protruding.
Instead, maintain a straight line from the top of your head to your heels.
Should floor push-ups prove too difficult, try the exercise with your hands up
on a sturdy surface, such as a bench or chair, or with your knees on the ground
while keeping your body in a straight line from your shoulder to your knees.
With your arms
outstretched on the ground above your head, lie on your back. To contract your
abdominal muscles, pull your belly button in the direction of your spine.
Engage your abdominals and raise your right leg such that it is perpendicular
to the floor, maintaining both legs straight. Simultaneously, raise your head,
shoulders, and torso off the ground by slowly bringing your arms toward your
right foot. The left leg should stay planted on the earth. Let out a breath.
After then, take a step back and stretch your right leg and arms to reposition
yourself. Continue on the opposite side. Keep switching sides.
6. Bicycle Crunches
Assume a prone
position and gently support your head with your hands by bending your arms
inward toward it. As you raise your shoulder blades off the ground, contract
your abdominal muscles to bring your knees up and into your chest. Straighten
your right leg in front of you so that it forms a 45-degree angle with the
ground. Reach your right elbow toward your left knee while simultaneously
twisting your upper body in the direction of your left knee. Repeat on the
other side, holding for a short while before extending your left leg and
extending your left elbow toward your right knee. Keep switching sides.
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