High Intensity Interval Training (HIIT) is still the rage after several years because of it’s efficiency and health benefits. Use this no equipment workout when you want to maximize your caloric burn and your time. Perform each exercise for 1 minute. You’ll be gassed out after the minute, so take a minute to recover, and then move on to the next one.
* Spend 5-10 minutes warming-up before executing these powerful moves.
Moving X Jump
Start with your feet hip distance apart in an athletic squat stance, hands on the floor. Jump forward and bring your feet together. Jump forward again and return to the squat position, with your hands on the ground. Repeat the pattern in the reverse order.
Triple Speed Skater
Perform a triple step, alternating your feet; right/left/right then left/right/left. Pull your knees up as high as possible and land softly on the ball of your foot.
Sprint With Backpedal
Determine how far your want to run. Sprint towards the end point and touch the floor. Remember to slowly decelerate your speed and bend at your hips and knees as you approach the end. Slowly backpedal to the start.
Squat With 4 Punches
Squat while punching your right hand down to the floor next to your right leg, stand up and punch your right hand up at a diagonal angle. Repeat three more times. Complete a 180 degree jump turn and repeat everything with your left arm.
Alternating Plyometric Lunge With Knee Drive
Begin in a lunge stance with your left leg forward. Drive your right leg toward your torso and then quickly place it back the ground. Perform a plyometric lunge jump and repeat everything on the other leg. Continue the alternating pattern for the minute.
Lateral Lunge With Hop
Start with your feet together. Step you left foot out to the side, allowing your weight to shift into your left quad and glute. Quickly push off that leg and drive your left leg towards your right. As your weight shifts on to your right leg hop vertically. Use your upper body to generate power and speed. Perform this exercise for 30 seconds on each side.
Rocking Horse Reverse Lunge
The coordination in this drill can be a bit tricky. Think of it as two steps forward, followed by two steps back (reverse lunge). Step/jump forward and put all your weight into your left leg. Stabilize your body then push off that leg and transfer your weight into your right leg. Then step the left leg back and touch the floor to complete the reverse lunge. Complete this pattern for 30 seconds and then repeat with your right leg stepping forward.
I hope you enjoy this quick 14-minute workout. I was sore for days after making this video, I hope that doesn’t happen to you!