High intensity interval training (HIIT) provides a great way to get in shape without much time or equipment. A good beginner HIIT workout involves three sets of 30 seconds each of jumping rope, planks, push-ups, air squats, and jumping jacks. Another option includes drills such as tricep dips and mountain climbers. Running can be turned into HIIT by alternating sprinting, jogging, walking and resting. A bodyweight HIIT workout can be performed by following a video. Another HIIT option involves two circuits of 10 exercises each, completed two times. The exercises range from high knees to speed rope to uppercut punches.
- Do three sets of 30 seconds each of jumping rope, planks, push-ups, air squats, and jumping jacks.
- To turn running into a HIIT workout, alternate periods of sprinting, walking, jogging and rest.
- Another option is to twice go through two different circuits of 10 exercises each.
“You don’t need much equipment, except an exercise mat and a jump rope every now and then.”