The Best HIIT Workout

The best way to get a great workout is to keep your heart rate jumping, i.e. the Interval Workout! An interval workout involves quick bursts of high-intensity work, asking your heart rate to jump in order to meet the rigorous demands you're placing on your body, followed by short periods of rest where you briefly allow your heart rate to come back down. I recently did this workout and was impressed by how much it challenged me. The BEST part about any interval workout is that it can always be catered to your level of fitness. You push as hard as you can for 45 seconds, knowing that a 15 second break is right around the corner. Let's say the exercise was pushups - for some individuals that might look like 10 pushups in 45 seconds, whereas, other individuals can crank out double the amount of pushups in those same 45 seconds. It doesn't matter! As long as you feel yourself being pushed, challenged and changed from your high-intensity interval training (HIIT).

This interval workout can be done without any equipment, however, if you want the added challenge grab a jumprope, a kettlebell (12-16kg), two moderate-heavy dumbbells (#12-#25) and two lighter dumbbells (#5-#8) as well as a phone with an 'Interval Timer' app or stopwatch.

**Feel free to ignore all the videos unless you're unsure of how to do an exercise.

Round One: 

Complete 3 circuits: 10 reps each for the 1st round, 15 reps for the 2nd round and 20 reps for the 3rd round.

No rest. 

- Burpees

- Mt. Climbers

- Jumping Jacks

Once you've completed 3 circuits, jump rope for 3 minutes (you can pretend if you don't have a jumprope). 

Rest 1 minute. 

Round Two: 

Complete 3 circuits: 45 seconds per exercise with a 15 second break in-between each exercise and circuit.

Set up those timers! 

- Weighted Walking Lunges (hold heavier dumbbells at your side - can be modified by using body weight)

- Pushups (can be modified by dropping to your knees)

- Jumping Lunges

- Walk-outs (inchworms)

Once you've completed 3 circuits, jump rope for 3 minutes. Rest 1 minute. 

Round Three:

Complete 3 circuits: 45 seconds per exercise with a 15 second break in-between each exercise and circuit.

- Kettlebell Jump Squats (can be modified with body weight)

- 1 Arm Dumbbell Rows

(use one of your heavier dumbbells: L arm for round 1, R arm for round 2, switching half way through for round 3)

- Box Jumps (beginners, start on a small box - 6 or 9" and work your way up)

- Stability Ball Knee Tucks

Once you've completed 3 circuits, jump rope for 3 minutes. Rest 1 minute. 

Round Four: 

Complete 3 circuits: 45 seconds per exercise with a 15 second break in-between each exercise and circuit.

- Goblet Side Lunges (L leg for round 1, R leg for round 2, switching half way in round 3)

- Triceps Dips (can be done on a bench, chair or box)

- Speed Skaters (e.g. lateral jumps)

- Plank to Pushup Row (using your lighter dumbbells - can be modified by using body weight)

Rest. Hydrate. Feel Awesome. 

Eat well. Live well. Be well.