By Jaime Rice
I am sure by now most everyone has heard the phrase High Intensity Interval Training, or HIIT, as it relates to fitness. Basically HIIT is short burst of high intensity exercise, followed by short rest. For example – 30 seconds of work and 10 seconds of rest, repeat. This way of training allows for the heart rate to stay elevated and continually working; thus burning more calories in a shorter amount of time.
HIIT is proven to be more effective for weight loss and maintaining that weight loss than traditional slow and steady cardio. For example, thirty minutes of sprint intervals will burn more calories than running at a slower speed on the treadmill for an hour. Further, HIIT circuits keep the body burning calories throughout the day, speeding up weight loss!
There are countless variations of HIIT that can be preformed virtually anywhere with little to no equipment. This makes HIIT the most versatile, go-to training for me when I don’t have time to hit the gym or when I’m traveling. I can complete a simple HIIT circuit in under 30 minutes and in the comfort of my home or hotel room.
Today I will show you a Plyometric HIIT circuit that only takes 25 min and is guaranteed to get your heart rate up and you sweating! Plyo training is one of the best ways to tone and shape your legs while improving overall athleticism. This circuit, specifically, is an overall cardio and lower-body-focused workout.
I will demonstrate full plyo version, plus a modified version that is just as effective but beginner-friendly. I completed both versions in my backyard only using a jump rope and my back step. Don’t worry if you do not have a jump rope, side to side hops are just as effective; shown in modified version. No back or front step? Have a step stool, low chair, or anything that will hold your body weight? Interior steps work as well; garage steps or steps leading to second floor. I have been know to use hotel stairways even. Be creative and use what is around you!
1 min jump rope
30 second super skater
1 min toe tap
30 second jump squat
Box jump to failure
**Rest for 1-2 minutes and repeat X 6
1 min side to side hop or side to side step
30 super skater
1 min step up
30 sec air squat
**Rest 1-2 minutes and repeat X 6.
The first and second round will go fairly smooth but as rounds 3-6 approach it will get harder. If you need longer than a minute between circuits, then take longer. Be sure and get right back to it! Don’t sell yourself short.
You can do this and you will feel amazing after you are done!