30 Minute HIIT Workout

 

BY MARK BARROSO Men’s Fitness

 

High intensity interval training (HIIT) is the No. 1 fitness trend in the world, according to the American College of Sports Medicine’s Worldwide Survey of Fitness Trends for 2014. What makes the training method so popular is the efficiency of the fat burning workouts; they only take a few minutes to complete. HIIT is a workout style comprised of short work periods followed by short rest periods. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, a Connecticut-based exercise physiologist and designer of the workout below. “Mixing cardio and strength training at a high intensity gives you the ultimate full-body workout.”

 

DIRECTIONS

Perform the warmup then start the workout. Recovery is jump roping at 50% of maximum heart rate. Do this workout for three rounds for a total of 30 minutes, including work and recovery.

 

WARMUP

Jump rope, jumping jacks, high knees or any type of cardio.

Duration: 3-5 min.

 

THE WORKOUT

 

Jump Lunge

Duration: 1 min.

Recovery: 1 min. of jump roping

 

Box Jumps (Box should reach knee height)

Duration: 1 min.

Recovery: 1 min. of jump roping

 

Dumbbell Renegade Row with Pushups

Duration: 1 min.

Recovery: 1 min. of jump roping

Tom says: Starting in pushup position, row one dumbbell. Return to pushup position. Row the other dumbbell. Return to pushup position. Do a pushup. That’s one rep.

 

Dumbbell Power Jerk

Duration: 1 min.

Recovery: 1 min. of jump roping

Tom says: Perform a quarter squat with dumbbells at shoulder level then press both dumbbells over your head. Return to start.

 

Dumbbell Uppercuts

Duration: 1 min.

Recovery: 1 min. of jump roping

Tom says: Perform a squat while holding the dumbbells at your side. Punch up and across your body with one arm. Repeat with other arm.

 

 

– See more at: http://www.mensfitness.com/training/….H0cHAx6Y.dpuf

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