Everyone loves a good workout that you can actually feel by making changes to your body while doing it! This is why HIIT/ EPOC Training It is very popular these days. High-intensity interval training is a big hit for your efforts when it comes to workouts. It doesn’t take an entire day to do this and your body is really challenging while you do it. Feel the burn, folks, and try this!
HIIT full body workout
As always, please do a proper warm-up before starting so as not to overburden yourself. We want to be healthier, without hurting ourselves!
For each of the exercises below, do 40 seconds each with 20 seconds off, for 5 rounds, with 1 minute rest between rounds. HIIT is all about continuous movement with only short pauses, so if you feel like you’ve reached your limit – good!
You can perform this exercise 3-4 times a week – just listen to your body! At first, you may need more rest. Once you adjust to muscle strain, you’ll find it easier to do and more frequently! Now, go get your sweat.
1. Burpees
Start standing. Bend down and jump back into a straight plank position (hands under shoulders, feet under ankles). From there, lower yourself into a push up to get the most out of it. Jump your feet up to your chest and straighten up to full extension. repeats.
A more advanced option for this exercise involves a pull up at the end of the jump. Consider buying a pull-up bar at home to diversify your home workout set.
2. Reverse lunge – one side
Starting with the feet together, one leg retracts backwards. As you step forward to return your feet to the neutral position, lead the knee to the chest, then return to a reverse lunge without touching the ground in between. You can switch sides after 20 seconds.
3. Spider-Man push ups
Begin in a plank position (hands are bent under the shoulders and toes on the floor, with the torso marked). As you descend into the push-up, bring your right knee to your right elbow, and look to the right. Return to the plank and repeat on the other side.
4. Squat jumps
Begin by sitting on a box or bench, and explode from a seated position to a fully extended hop. Gently land in a seated position, touching your bottom briefly before repeating.
5. Rotating mountain climbers
Maintain a perfect plank throughout this exercise. Quickly run your knees over your chest and across your body toward your opposite elbow, without stopping for the duration.
6. Single-leg side hops
Using an object on the ground or a small obstacle, jump from side to side over her on one leg. You can switch legs in 20 seconds. Keep your heart tight!
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Good job getting a hard workout (here’s another one Maxi climber full body workout)! While many of these exercises can be done at home, if you are creative, you can modify almost anything you see in the gym for a home workout.
HIIT exercises provide great options at home because they require so little equipment.
Post your comments and questions below and tell us how you did with this exercise!
Cassidy Watton is a professional obstacle course and fitness professional based in New York City. She is a member of the Spartan Race Pro team, is a head coach at Epic Hybrid Training and the longtime champion in CMT’s Steve Austin’s Broken Skull Challenge. She took the crown at the end of Season 3, defended throughout Season 4, and will return to continue her reign in Season 5. Watch Cassidy defend her title in Steve Austin’s Broken Skull Challenge, which airs Tuesday at 10/9c on CMT.
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