Sometimes, our lifestyles call for a short, convenient workout in lieu of going to the gym. The great thing about High-Intensity Interval Training (HIIT) is that you don't need a ton of equipment or time to do it right. On the other hand, you better be bringing some motivation because these workouts are going to drive up your heart rate and will leave you feeling pretty gassed.
According to Eraldo Maglara, N.S.C.A.-C.P.T, "HIIT has demonstrated to be the most effective training protocol for losing weight, building stamina, conditioning your body, and revving up your metabolism."
For these HIIT workouts, all you're going to need is—at most—some dumbbells, kettlebells, or a medicine ball. Some merely require your own bodyweight or items you can find around your house. Let's get it started.
Workouts 1-4 include exercises provided by Eraldo. Workouts 5-8 include exercises provided by personal trainer Alli Forsythe. The final 2 workouts were provided by personal trainer Will Lanier. For all workouts, warm up for 3-5 minutes with running in place, jumping jacks, or rope skipping.
Directions for 1-4: Even though these exercises incorportate added resistance, they can be done for HIIT. Perform all exercises for 1 min. each with a light enough weight to ensure proper form. (Since you should be moving through them pretty quickly, you'll want a lighter weight than you may use for a typical strength training session.) In between each exercise, you will perform 30 seconds of mountain climbers or jump squats. Rest no more than 15 seconds in between each exercise. After completion, rest 3 minutes and repeat two more times.
Directions for 5-8: For each exercise, perform 15-20 repetitions taking no more than a 10 second break between each exercise. Set your timer for 10 minutes and cycle through the exercises until it goes off.
Directions for 9-10: See directions on each slide.
Eraldo Maglara is an N.S.C.A.-certified personal trainer and author/TV host of "Healthy Lifestyle with Eraldo."
Alli Forsythe is a Los Angeles-based SoulCycle Instructor, NASM-Certified Personal Trainer, cyclist, triathlete, world traveler and writer. She can be seen on the 25th Season of The Amazing Race on CBS as one half of #TheCyclists.
Will Lanier is the General Manager and personal trainer at Barry's Bootcamp.