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3 HIIT Workouts for a Quick Sweat Sesh

athletes against wall

No time to spare? When you’re in a rush and uber busy, sneaking some exercise into your routine may be tricky. Luckily, high-intensity interval training (HIIT) workouts can be quite short and still yield awesome results. In short, these types of exercises get your heart pumping fast and your sweat beads dripping faster than ever.

What’s more, you might even find that this form of training makes you happy, too. Research suggests that HIIT workouts are a natural way to release endorphins in the brain, making you feel peaceful and content.

Ready for a super-fast blast? Here are three HIIT workouts you might want to try for yourself.

3 HIIT Workouts to Try for Yourself

1. Hero Workout

Mountain Climbers

Time: 45-60 seconds

Start by getting down into high-plank position. Your arms should be fully stretched out and your back should be straight and engaged. Bring one of your knees upward toward your chest and then back to start position. Alternate legs. The key is to do as many of these movements during a 45- or 60-second period. And… go!

Squat Tuck Jumps

Repetitions: 20

Here’s a fun take on the standard squat exercise. Stand with your legs hip-width apart. Squat down, and as you stand back up, jump up and tuck your legs as you do so.

Jumping Lunges
Repetitions: 20

Similar to the squat tuck jumps, jumping lunges are sure to really get your blood pumping. Start with your legs hip-width apart and lunge forward onto one leg. While maintaining a low core position, jump upward and switch legs to land. It may take some time to get your head around this movement, but when you do, it’s as easy as pie.

2. Core Blast

Forearm Plank
Time: 30-60 seconds

While you may not associate planking with HIIT workouts, they can get your heart racing. Get down into a forearm plank. Make sure that your back is as low as possible (not arched) and that your core is strong. 

Plank Jacks
Repetitions: 20

Get into high-plank position, with your arms supporting your weight and your back flat. Simultaneously jump your legs outward into the jumping jack position while maintaining a strong core. (Try not to move the rest of your body!)

Repetitions: 40

Start in high push-up position with your arms directly beneath your shoulders. Bend your elbows to ease down until your chest touches the ground, and push back up to your starting position. To give yourself an extra challenge, why not time your set? See whether you can complete all 40 repetitions in two minutes flat. To scale, lower down onto your knees, or do them with your hands up on a higher surface, so you're on an incline.

3. The Ultimate One

Jumping Jacks
Repetitions: 30

Jumping jacks are a mainstay of HIIT workouts. Start by standing with your legs together. Simultaneously jump your legs outward and then back in. At the same time, keep your arms straight and lift them directly upward above your head.

Air Squats
Repetitions: 40

Start with your legs hip-width apart. Squat below parallel and then return to the starting position. It’s important to make sure that your core stays strong during this part of your HIIT workouts. Give it a go!

Tricep Dips
Repetitions: 30

For this exercise, you will need to use a chair or a low surface. With your back toward that, place your hands on the top of the surface. Bend your knees and lower your body weight down toward the ground. Then, lift yourself back up to the start position. Simple.

Butt Kicks
Time: 60 seconds

Add this short blast activity to any HIIT workouts for great results. Start in standing position. Jog in place as fast as you can for a 60-second period. As you raise your feet back and upward, make sure that they lightly tap the back of your butt. See how many you can do before the time runs out.

What are you waiting for? You can do these super fast HIIT workouts in no time at all, which means that it should be easy to fit them into even the busiest of routines. Making a little time to work out each day is a surefire way to stay on top of your health and wellness goals. So, go ahead: Do something today that you’ll thank yourself for tomorrow.



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