We’ve said it before and we’ll say it again: High Intensity Interval Training is having a moment.
And we don’t just mean at boot camp-style studios. Considering that the biggest piece of equipment you really need is your own body, you could say that home is where the HIIT is.
In fact, the easiest part about the otherwise super-sweaty workout is the fact that you can literally roll out of bed and do it.
The second easiest part? Finding someone to guide you through your at-home workout no matter how much eggnog drinking, gift shopping, or holiday traveling threatens to distract you this winter, thanks to Sean Bartram and his book High Intensity Interval Training for Women.
Bartram, the official trainer to the Indianapolis Colts Cheerleaders and founder of Indiana studio Core Pilates and Fitness, says the secret to mastering HIIT no matter where you’re doing it is in the push.
“As Thomas Jefferson said, ‘If you want something you’ve never had, you must be willing to do something you’ve never done,’” explains Bartram. (If only there was an equally motivational Keep Calm and Push It poster hanging above your sofa.)
Follow the trainer’s motivational words and, according to him, “you can lose body fat, preserve muscle and improve your conditioning in as little as 15 to 20 minutes a day.” Or at the very least squeeze in some hard-won sweat-time.
Read on for Bartram’s three favorite HIIT workouts from his book (and watch the videos for help figuring out any exercises you don’t know). Go on, do try these at home. —Victoria Lewis
Up first? A short cardio routine featuring “tiger push-ups.” Intrigued? You should be…
(Text and Photography reproduced by permission of DK, a division of Penguin Random House, from High Intensity Interval Training For Women)
“This is a short cardio routine,” says Bartram. “It features cardio staples such as mountain climbers to drive the heart rate up and pairs them with calorie-scorching, strength-building compound exercises such as tiger push-ups. Repeat each exercise twice.”
“This routine combines explosive cardio exercises, plyometrics (jump training), and strength exercises,” Bartram explains. “By working multiple large muscle groups in unison, you stoke the body’s fat burning furnace, incinerating calories, and creating muscle tone, definition, and strength in the process.”
“The core muscles work as stabilizers for the entire body and help it to function more effectively,” says Bartram. “Working on them will give you correct posture, a toned tummy, prevent injuries and increase your athletic performance.”
Still not tired? Here are five more workouts that you can try out anywhere and don’t require a single prop…