High Intensity Interval Training (HIIT) is the closet thing to a fitness miracle. My favorite quick and effective workout is a "Tabata" Interval Workout.
3 AMAZING Benefits of an HIIT Workout:
1. Efficient
Super-efficient
HIIT is the ideal workout for a busy schedule—whether you want to
squeeze in a workout during your lunch break or to get in shape for a
fast-approaching event. Research shows you can achieve more progress in a
mere 15 minutes of interval training (3x/week) than you can jogging on the treadmill for an hour.
2. Burn More Fat
Not only do you burn more calories during an HIIT workout but the fat-burning effect lasts all day! All that intense exertion kicks your body's repair cyle into hyperdrive which means you burn more fat and calories in the 24 hours after your workout than after a steady-paced run.
3. No Equipment Necessary
Your basement, your hotel, anywhere is a great place to get an HIIT workout in. Add some High knees, fast feet, or anything
plyometric to get your heart rate up fast.
Here is my quick HIIT Tabata Workout
You simply pick an exercise and set a time for 20 seconds on and 10
seconds rest. A great "app" for that is called "A HIIT Interval Timer". Do the exercise
as hard as you possibly can for 20 seconds and then rest for 10. (I used a 10 pound weight) I repeat this whole series 3 times. It's about a 25 minute workout.
1. Jumping Jacks
2. Bicep Curls
3. Fast Feet
4. Jump Squats
5. Burpees
6. Push Ups
7. Mountain Climbers
8. Jump Lunges
REST 1 MINUTE
1. High Knees
2. Tricep Dips
3. Front Kicks
4. Kettlebell Swing (squat down, thrust hips forward)
5. Side to side quick feet (step out into a side lunge and touch down, switch sides)
6. Plank Pulls (in a plank position, pull back weights next to side one at a time)
7. Cris Cross (jump in an out crossing legs on the in)
8. Log Chop (using weight stretch over head and contract down squatting to floor)
REST 1 MINUTE and repeat series 3 times.
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