NEWS
No equipment needed. Train yourself hard with these HIIT workouts.
HIIT workouts target the whole body and give you the best of both worlds—you’re building muscle and torching calories,” says Scharff. “Plus, the intervals in both circuits have built-in recovery.” This workout doesn’t require any equipment—just a spot on the floor where you can get to work.
Quick note about this HIIT workout (and all HIIT workouts, actually): In order for it to really genuinely qualify as high-intensity interval training, the work you put in has to be really intense. Like on a scale of 1 to 10 of perceived exertion, you’re at a 9 every time, which means the remaining parts of this workout are super important—adequate rest is the key to being able to push yourself hard as hell during the work. If you’re a beginner, change the ratio of work to rest so that you’re working for shorter and resting for longer.
Part one: Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.
1. Butt Kicks — 45 seconds
2. Jump Squats — 45 seconds
3. Burpees — 45 seconds
4. Mountain Climbers — 45 seconds
Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
Return your right foot to starting position.
Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.
Do as many as possible in 45 seconds.
5. Alternating Side Lunges — 45 seconds
It starts with a standing position, keeping your feet shoulder-width apart. Jump your left leg forward and your right leg back and land in a lunge position.
Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
Continue jumping back and forth, pausing as little as possible.
Do as many as possible in 45 seconds.
Repeat the circuit with a total of 2x.
Part two: Do each of these moves for 40 seconds, then drop into a forearm plank for 20 seconds after each exercise. Rest for one minute after each set.
In this part, we will illustrate different variations of the plank.
1. Mountain Climbers — 40 seconds
Start in high plank and draw your right knee under your torso, keeping the toes off the ground.
Return your right foot to starting position.
Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.
Do as many as possible in 40 seconds.
2. Forearm Plank — 20-second hold
Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the ground.
Lift your knees off the ground and push your feet back to bring your body to full extension, so your body creates one long line.
Keep your core tight and your hips lifted, and keep your neck in line with your spine.
Hold for 20 seconds.
Rest — 1 minute.
3. Plank Jacks — 40 second
Start in high plank.
Keeping your core engaged, jump your feet out and in (like jumping jacks).
If your wrists bother you, try this move on your forearms, like this.
Do as many as possible in 40 seconds.
4. Forearm Plank — 20-second hold
Rest — 1 minute
5. Lateral Plank Walks — 40 seconds
Start in high plank with shoulders above your wrists and abs tight.
Step right foot and right hand to the right side immediately following with left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.
Do as many as possible in 40 seconds.
6. Forearm Plank — 20-second hold
Rest — 1 minute
Repeat the circuit with a total of 2x.
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