We could sit here and list all the reasons why we love high-intensity interval training (aka HIIT) but we've got a workout to get to, so suffice to say that it's one of the most efficient types of exercise there is.
"You can burn more calories in a 30-minute HIIT session than you do with 30 minutes of steady-state cardio exercise," said Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. This is because of the EPOC (excess post oxygen consumption) effect, she explained, which occurs when your body continues burning a modest amount of calories after an intense workout. Nagel added that HIIT has also been shown to lower your blood sugar and contribute to a lower resting heart rate, which is a good indication of overall cardiovascular health. And since HIIT workouts are short by design, they can fit into any busy schedule.
Speaking of which — if you have 30 minutes and a bit of space, Nagel created this all-bodyweight HIIT cardio workout just for you. She said it's a quick, intense, and effective workout meant to get you sweating with moves that target your whole body. Grab your water and get your timer ready, then check out the 30-minute circuit ahead!
Directions: Warm up for about three minutes with standing marches, step out swings, and this dynamic warmup. Then start the HIIT circuit, performing each exercise for 30 seconds followed by 30 seconds of standing marches or step out swings for active recovery. After you complete all five exercises, rest for one minute. Repeat the circuit five times. Cool down by walking in place for one minute, followed by this stretch session.
For more of a challenge, Nagel said you can do each exercise in the circuit for 45 seconds, followed by 15 seconds of active recovery.
Take a small step to the right with your right foot. At the same time, swing your left arm across your body at chest level. Turn your left foot to pivot your body slightly to the right as you swing.
Return your left arm to your side and balance your weight evenly in both feet, returning to the starting position.
Repeat on the other side, swinging your right arm towards the left.
This counts as one rep. Continue for 30 seconds.
You can also use this as your active recovery exercise during the circuit.
1 / 7
2Warmup Exercise 2: Standing March
Image Source: Jennifer Nagel
Start standing with your feet hip-distance apart.
Walk in place, driving your knees about half way up to your hips and pumping your arms. Make sure you're standing tall and pull your abs toward your spine to keep your core engaged.
Continue for 30 seconds.
You can also use this as your active recovery exercise during the circuit.
2 / 7
3Circuit, Exercise 1: Sprawl
Image Source: Jennifer Nagel
Start in a high plank position with your hands beneath your shoulders, core pulled in towards your spine, and back straight.
Pull your abs toward your spine as you jump your feet forward, landing in a low squat with your feet on either side of your arms, wider than hip-width apart.
As soon as your feet land, lift your hands and chest while remaining in a low squat position. Hold for a second.
Place your hands on the floor, aligned under your shoulders.
Engage your core and jump back into a high plank position, landing lightly.
This counts as one rep. Do as many reps as you can with proper form for 30 seconds.
3 / 7
4Circuit, Exercise 2: 180-Degree Jump
Image Source: Jennifer Nagel
Start standing, facing the right side with your feet hip-width apart.
Come into a squat position, shifting your hips backward and bending at the knees while keeping your feet flat on the ground with your weight in your heels. Your knees should be over your ankles and your core engaged.
Drive through your feet and jump up while rotating your body 180 degrees to the right.
Land softly on your feet, now facing the left side. As you land, allow your weight to drop back into a squat.
Repeat, this time jumping 180 degrees to your left.
This counts as one rep. Do as many reps as you can with proper form in 30 seconds.
4 / 7
5Circuit, Exercise 3: Straight-Arm Jumping Jack
Image Source: Jennifer Nagel
Begin standing with your feet together, your core pulled in, and your hands at chest level.
Jump your feet out to either side while driving your hands straight overhead. Land lightly on the balls of your feet, wider than hip-width apart.
Jump your feet back to the starting position, lowering your hands to your chest simultaneously.
This counts as one rep. Do as many reps as you can with proper form in 30 seconds.
5 / 7
6Circuit, Exercise 4: Squat Jack
Image Source: Jennifer Nagel
Start standing with your feet hip-width apart, arms at your sides, chest lifted and core pulled in towards your spine.
Jump your feet out to either side, landing lightly while lowering down into a wide, sumo squat position. Bring your hands together in front of your chest for balance. Your toes should be turned out and hips shifted down and back.
Drive through your heels, lifting out of the squat as you jump your feet back to the starting position.
This counts as one rep. Do as many reps as you can with proper form for 30 seconds.
6 / 7
7Circuit, Exercise 5: Agility Run
Image Source: Jennifer Nagel
Start standing with your feet hip-width apart. Your chest should be lifted and core pulled in toward your spine.
Bend your right leg, bringing your knee up towards your chest. Lower your torso slightly towards your knee, but keep your back flat, chest lifted, and core engaged.
Step your right foot towards the right and take three quick, lateral, high-knee steps in that direction.
After the third step, pause with your left leg bent and torso slightly lowered.
Repeat in the opposite direction, moving three steps laterally to the left until you return to the starting position.
This counts as one rep. Do as many reps as you can with proper form for 30 seconds.
