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Quick and Easy HIIT Workout

By Andie Wehrwein October 28, 2020 0 comments

It’s now official, HIIT workouts are a quick and reliable way to get cardio out of the way. Although long, low intensity cardio exercises are best for weight loss, HIIT workouts are a great option for those who don’t have the time to spend an hour on the treadmill three to four times a week, or who are looking for something more challenging.

What does HIIT stand for?

High intensity interval training is when you do a series of quick, high intensity exercises for a short period of time with a rest period of 1 to 2 minutes in between each set. HIIT workouts last from anywhere between 10-45 minutes depending on your fitness level and goals.

You can do a HIIT workout anywhere with little to know equipment. When you are ready, you can add free weights and/or kettlebells to up the ante. Check out this HIIT workout you can do right now.

Quick and easy HIIT

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Perform each exercise for 20 seconds each. Rest for 2 minutes in between sets. 3 sets minimum for a beginner’s workout and 7 sets max for high active individuals.

High knees

How to do it: Run in place, kicking your knees up as high as you can go.

Mountain climbers

How to do it: Assume the push up position and alternatingly lunge your legs forward like you are climbing along the floor but stay in place.

Plank Hold

How to do it: Assume the push up position and hold.

Jumping Jacks

How to do it: start standing and jump, sending your feet apart on the floor with your arms extended. Jump back in the central position, repeat.

Air Punches

How to do it: stand with your feet at least hips length apart and punch forward alternating fists.

Hold Squat Punches

How to do it: 

Squat down safely (knees not going past your toes in alignment) and hold the squat while twisting your torso to punch to the side alternating.


To make this workout more challenging, you can add free weights to the regime. 


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