You May Also Like

Running

Side stitches can wreck a workout (and quick)—here’s how to ditch them on the fly

Calorie afterburn

*This* exercise will give you the biggest calorie afterburn

hamstring flexibility

Can’t touch your toes? These two yoga moves will change that

Chair Pose

Strengthen *every* muscle you need to nail your handstand with this chair pose variation

We’ve found the one crunch that will never leave you bored

We’ve found the one crunch that’ll never leave you bored

Use heart rate training zones to measure fitness progress

The case for measuring your workout the OG way—with your heart rate

3 quick body-toning HIIT workouts you can do anywhere


Thumbnail for 3 quick body-toning HIIT workouts you can do anywhere
Pin It
1/4
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.

HIIT Book CoverBartram, 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)

Get Started
2/4
Hop to HIIT Image1. Hop to HIIT
“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.”

 

3/4
Total Body Blast Image(1)2. Total Body Blast
“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.”

 

4/4
core-killer-image3. Core Killer
“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…

 

 

Loading More Posts...

You May Also Like

7 benefits of swimming that will make you want to splurge on an indoor pool membership, stat

7 benefits of swimming that’ll make you want to splurge on an indoor pool membership

Calorie afterburn

*This* exercise will give you the biggest calorie afterburn

Need an abs workout at home? Try Chelsea Handler's

Feel the burn while barely moving with this abs exercise from Chelsea Handler’s trainer

Running

Side stitches can wreck a workout (and quick)—here’s how to ditch them on the fly

working out in a thong

A gynecologist tells me once and for all if it’s okay to work out in a thong

Chair Pose

Strengthen *every* muscle you need to nail your handstand with this chair pose variation