HIIT is the best way to get your heart rate pumping and to burn fat in the shortest amount of time as possible. A good HIIT session can be done in as little as 10-15 minutes and will leave you feeling a great burn. It’s the perfect sweaty sesh to get you going before a workout or as a burnout afterwards.
Personally, I like to use HIIT as a warm-up exercise before I start weightlifting. And since I’m looking to decrease my body fat percentage, I try to incorporate HIIT into my workouts at least 3 times a week. I try to match the moves in my HIIT routines to what I’m working out that particular day. Here is an example of what I’ve been doing as my HIIT routine for leg day.
For this HIIT routine, I use a step with two of the risers on each end. If you’re a beginner or don’t have this piece of equipment readily available, there are certainly modifications that can be made. Try taking out one of the risers so that there’s only one per side or you can take them out altogether. You can also remove the step entirely if you’re doing this at home! For more of a challenge, add risers to each side or shorten the time of rest between exercises.
You can time yourself however you feel comfortable. Some HIIT is timed with 40 seconds working (performing the exercise), 20 seconds rest. I like to do 30 seconds working and 30 seconds rest.
There are 4 exercises in the routine. Complete the exercise in the working time of your session, then rest. Then move onto the next exercise, then rest and so on. Complete this for 3-4 rounds so that the workout is a total of 12-16 minutes.
PSA: I don’t believe these are the technical names for these exercises but they made the most sense in describing the motions. See the video below for a how-to.
In and Out Squat Jumps
Start in a narrow squat position with both feet on the step. Jump out from off of the step to a sumo squat. Keep jumping back and forth between positions. Try adding pulses to the squats!
Begin with your right foot on the step and your left food off of the step. Jump onto the step with your right foot then with your left. Once your left foot hits the step, your right foot should be off the step. Jump back to the left the same way.
Similar to the all-familiar soccer drill: bring each toe up to the top of the step and gently tap each toe. Keep alternating each toe/foot that is tapping the top of the step.
This is the only exercise performed without the step. I like to face the step on its length side so that I can measure how far I’m jumping during this move. Jump to the right with only your right foot and left leg should curtsy almost behind you. Jump to the left with your left leg and your right foot will be behind your left. This movement mimics the moves that inline skaters make on the rink. I try to jump laterally so that my foot aligns with the end or past the end of the step on each side.
Perform these back to back for a total of 4 minutes per round. Remember to repeat for 3-4 rounds to complete your HIIT routine!
See the video below on how to perform each exercise. Trying to type out what to do might be a little difficult to understand!