Get FIT With HIIT

Want a 30-minute sweat session that burns fat and calories? Then you want to try HIIT workouts.

HIIT—High intensity interval training alternates between short bursts of really intense cardio with slower recovery periods. Your body works at its maximum for shorter segments, then you get a chance to recover and do the cycle all over again. Sounds like fun, right? Knowing that the pain is short lived and that you’ll get a little break allows you to push yourself even more. Besides being super motivating, HIIT also offers the following benefits:

• Helps your body burn calories all day long—Because you’re taking your body out of its comfort zone, it has to work extra hard to get back to balance after the workout. Meaning, you’ll continue to burn calories well after your workout is done.
• Fast and effective—We know you want results without spending all day at the gym. Most HIIT workouts are 30 minutes or less and super effective. You’ll burn a lot of calories in a short amount of time so you can get your workout in and then tackle your day.
• Improved endurance and stamina—Whether you’re training for a marathon or just want to tone up, HIIT can help. You’ll notice increased endurance and stamina in other aspects of life after doing HIIT workouts regularly.

When to HIIT (it)

Anyone who wants to get a quick and convenient workout can benefit from doing HIIT. HIIT workouts are especially great if:

• You’re trying to lose weight
• You only have to work out for 30 minutes
• You’ve hit a plateau and want to get back to seeing results

Try this HIIT workout to jump start your progress:

You don’t need a lot of equipment for a HIIT workout. Just find some space on the turf at your local Edge or in your living room and get ready to push yourself! 

Accelerated Warm Up

• Easy jog
• Chest push-up release into Child's Pose
• Butt kicks
• Alternate push-up and frog jump
• High knee run 
• Lateral side shuffle with squat 
• Modified burpee
• Long jump forward, jog back to reset 

6's + 24's

• 6 burpees, 24 speed jacks, recover for 20 seconds 
• Mountain climbers for 30 seconds, recover for 20 seconds 
• 6 burpees, 24 speed jacks 

Combination Training 

• 5 lateral high knee run (30 seconds)
• 5 lateral high knee run + 180 squat jump (30 seconds)
• 5 lateral high knee + 180 squat jump + burpees (30 seconds)

Metabolic Circuit 

• 2 chest push-ups 
• 2 squat jumps *option grounded squat 
• 4 plyometric lunges *option backward stepping lunge 

Contrast Circuit

• 4 speed jack, long jump forward, jog back to reset (30 seconds)
• Recover 15 seconds
• 6 mountain climbers, 2 frog jumps

Core

• 8 plank side climber, alternate foot
• 8 oblique crunch with twist slow, 8 fast and transition into a plank
• 12 rotator planks