Burn fat, increase your strength and power up your cardio fitness fast, with this high-intensity interval training workout
Efficiency is the name of the game when it comes to high-intensity interval training (also known as HIIT). This exercise method alternates between all-out effort and brief recovery periods, and has been shown to boost metabolism, improve cardiovascular endurance and get you fitter in less time. Sound good? It gets better, as HIIT also challenges both the anaerobic and aerobic systems. Even after you’ve stopped working out, you’ll continue to burn calories thanks to the EPOC (excess post-exercise oxygen consumption) effect, which is the increased rate of oxygen intake your body uses to recover from strenuous exercise. You’ll also be thrilled at how quick and convenient these type of workouts are. No more excuses, it’s time to HIIT it…
How to do this high-intensity interval training workout
HIIT workouts are designed to be quick yet intense, and this workout is a great example. Taking just 10 minutes to complete, it requires that you work through each exercise in order, and rest for no more than 20 seconds between moves. When you’ve done one round, take a few minutes and repeat once more. Don’t forget to cool down and stretch after finishing.
Overhead Lunges
Reps: 10. Overhead lunges will work your entire lower body. Holding dumbbells overhead will also work your core and shoulders.
- Stand with feet hip-width apart and your core engaged, holding a dumbbell in each hand. Press the weights overhead, arms straight and your core still engaged.
- Engage your core and take a big step forward with the right foot, lowering until your knees are at 90-degree angles.
- Push back up off the front foot and bring your feet together back in the starting position. Squeeze your glutes at the top of the move.
- Take a big step forward with the left foot this time, then continue alternating for the set number of reps.
Lateral Raises
Reps: 20. Dumbbell lat raises are a great shoulder exercise, helping you to carve out a toned and strong looking upper body.
- Stand with a dumbbell in each hand with arms by your sides, palms facing down and towards the body.
- Without bending your arms, raise the weights up and straight out to your sides until they’re shoulder level.
- Lower the dumbbells back to the start and repeat.
Squat to punch
Reps: 30. This boxing-inspired move will work your lower body as you perform a squat and your upper body as you punch forward. It’s a great move to get your heart rate up, too.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your shoulders with your elbows bent.
- Squat down, pushing your hips back until they are just higher than your knees.
- Rise out of the squat and, at the same time, start punching forward with your right hand, then the left.
- Squat back down again and repeat.
3 ways to master the shoulder press
Triceps Extensions
Reps: 40. Triceps extensions are a great move for working into the back of the arms as well as the shoulders and upper back.
- Stand with feet hip-width apart, holding one light dumbbell in both hands. Bring the weight overhead and extend your arms straight so the dumbbell is above your head.
- Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weight behind your head until your arms are just lower than 90 degrees. Your elbows should point forward, not out to the side.
- Pause, and then raise the weights back to the straight-arms overhead position. That’s one rep. Continue for the set number of reps.
Star Jumps
Reps: 50. Star jumps will work your inner and outer thighs, as well as raise your heart rate, improving your cardiovascular health and fitness.
- Start by standing straight and tall with arms by your sides.
- Bend your knees slightly, getting ready to propel yourself upwards. Jump up, extending your legs and your arms outwards. Your body forms a star shape in the air.
- Keep your core tight and your torso straight. Land softly with bent knees and feet together, then repeat.
