When you’re short on time high intensity interval training (HIIT) is your ticket to fitness that fits your schedule. HIIT describes any exercise that alternates short bursts of high-intensity exercise with periods or slower exercise (think run for 30 seconds and walk for one minute). The beauty of this workout is that it can be adapted for any fitness level. Just do as many sets as you can in 15 minutes. Whether you can do as few as two or as many as five you get the benefit of a higher heart rate and a killer cardio workout that torches calories and fat in just a little time. Beginners should take rest breaks as needed. Work toward skipping or shortening rest periods as you build more strength and stamina. No more excuses, you have 15 minutes to invest in yourself – don’t you?
Workout #1
20 Jumping Jacks
10 Biceps curls
10 Triceps dips
15 Jumping Jacks
15 Squats
15 Forward lunges
Plank – hold as long as you can
Rest
Repeat the entire set as many times as you can in 15 minutes. Don’t forget to set your timer!
Workout #2
45 Jumping Jacks
15 Squats
15 Push-ups
15 Bent-over rows
15 Overhead presses
50 Second Plank
50 Jumping Jacks
Rest one minute
Repeat the entire set.
Workout #3
55 Jumping Jacks
12 Squats
12 Push-ups
12 Bent-over rows
12 Overhead presses
12 Biceps curls
12 Sit ups
35-Second plank
55 Jumping Jacks
Rest one minute
Repeat everything except the first set of jumping jacks
Reprinted from Redbook Magazine, April 2016
Benefits of HIIT
According to the American College of Sports Medicine, HIIT gives big bang for your buck. Benefits include:
• Improved aerobic and anaerobic fitness. Studies have found improvements in just two weeks versus six weeks or more with regular training.
• Better heart health
• Improved insulin sensitivity and blood pressure.
Probably the biggest benefit of HIIT is the time savings. You can achieve greater fitness gains in just three, 15 minute weekly sessions of HIIT than someone exercising at a regular pace for an hour. What’s more, you can practice HIIT anytime, anywhere. No special equipment is required. What are you waiting for? You can get fit in 15 minutes. Time starts….now.
