HIIT Workout

5 HIIT Moves you can do any were

What Is HIIT? This type of training is called high-intensity interval training, or HIIT. HIIT workouts consist of alternating between bursts of high-intensity exercise and low-intensity exercise, usually with a ratio of 20 to 30 seconds of intense exercise followed by 15 to 30 seconds of rest or less-intense exercise.

1. Jump Rope (or Ropeless Jumping)

Make sure you're using your wrists to turn the rope(not your elbows or shoulders). Good wrist rotation is the key to good rope rotation. > Maintain a light bound (or jump) all the way through. Don't jump too high or bring your knees up or kick your feet back.

2. Squat Jump

Let's begin in a standing position. Body erect, feel slightly narrower than shoulder width, hands at your side and head forward. Squat down, bending at your hips with your back straight and looking forward. Arms swung back. With a quick pause at the bottom, push up with your feet into a jumping motion. Swing your hands from the back position to straight up in the air, reaching fully extended. Pay close attention to your landing position as you can cause injury to your ankles and other areas. When landing, squat back to the lowered position and repeat.

3. Tuck Jump Burpee

Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side. Squat Thrust Same as a four-count burpee. Tuck-jump burpee. The athlete pulls their knees to their chest (tucks) at the peak of the jump.

4. Bridge Hopper

The bridge exercise is a backbend, a core strengthener, and a balance pose all in one. The regular bridge exercise requires you to move your hips up toward the ceiling, while the yoga bridge pose requires you to extend your rib cage closer to your front body. Whichever form of the bridge you choose, though, you'll be getting a great workout for your hips, glutes, core, and hamstrings

5. Frogger

Just like the name suggests, frog jumps are all about jumping like a happy frog! It is an effective movement and is easy to do. You don’t have to go to the gym or somewhere spacious. This exercise takes up little space and can maximize the calorie burn within a couple of minutes. It is intense, innovative and something that will elevate your heart rate like never before!

6. Warrior Lunge Jump

When you're performing the jump lunge comfortably you can try introducing additional weight to increase the intensity of the exercise and maximise conditioning. A weighted vest is a great way of achieving this in a safe and controlled way. Alternatively, consider increasing the complexity of the exercise by performing the jumping lunge twist. Also, see overhead lunge for another advanced lunge exercise. 

7. Speed Skate

Speed skating provides unique challenges, as athletes must possess a combination of speed, strength, and balance to fly around the curved track successfully. While hitting the ice is valuable for training, performing other forms of cardio can also help improve your race results. Not all forms of cardio are equally suited to speed skating success, however. An ideal cardio activity targets the muscle groups speed skaters use most, such as the quadriceps, hamstrings, glutes, abs and hip flexors.

8. Mountain Hopper

Mountain climbers are calisthenic exercises that challenge your balance, agility, proprioception, and coordination. They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to engage your upper arms muscles, as well as your core and your legs. Practice the proper alignment of mountain climbers to get the most out of your workout.

9. High Knees Burpee

It improves your physical skill. One of the key Burpee benefits is strength building. This workout helps you to add immense strength to your muscular bulk, your legs, and the entire body. Many fitness experts say that Burpee is a strength building workout or a high load workout, which is very much productive towards developing muscular fortitude. Through lower and upper-level muscular exercise, it improves the capacity of your heart and lungs.

10. Down Dog Hop

Start in a Downward Dog pose, actively pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up squeezing the left glute. Exhale rock your weight forward over your hands, draw your left knee toward your nose pulling your abs to your spine to round your back. Inhale and lift your left leg up as you push your weight back into your heels. This complete one rep. Do 10 reps, each side.