20-Minute HIIT Workout – Fast HIIT Workout for a Quick Sweat
High intensity interval training (a.k.a. HIIT) might be four of the most intimidating words in the world of fitness. You hear it and it’s enough to make your heart race and hold your breath because the “H” in HIIT suggests that this workout’s going to be “hard!”
And traditionally this is true. “Real” HIIT requires you to reach at least 85{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of your max heart rate during the work intervals with some rest in between, according to Allison Tenney CSCS, a fitness coach based in Austin, TX, who recently spoke with Prevention. This is tough, but potentially convenient. Studies have shown these 15–20 minute workouts could improve cardiovascular health just as much as a long—at times boring— jog on the treadmill.
But what if we told you that interval training doesn’t have to be as intense as the name suggests to get similar benefits? “Not everyone needs to push those absolute limits to make progress,” says Tenney. For example, Maillard Howell, a fitness coach at Reebok HQ and co-owner of Dean Crossfit, likes to take the HIIT format to create fun, slower-paced, full-body circuits that can still improve cardio as well as boost your strength.
“These circuits are perfect for a day when you’re short on time and not sure what to do for your workout,” says Howell. “They engage nearly every muscle group so you don’t have to think about it.”
If your want to try a HIIT workout where you can go at your own pace and still feel like you put in work, Howell has put together a brilliant circuit that will challenge you from head to toe—particularly your upper limbs and back.
How to do this workout
For this workout, you will need a kettlebell or a dumbbell. Choose a weight that you can handle for sets of 15 reps for each weighted exercise.
There are five moves…
- Walkouts
- Pushups
- Single arm rows
- Single arm push presses
- Goblet Squats
…which are explained in the demos below.
Try each of them out to make sure you’ve chosen a modification that is good for your body or weight that is suitable for your strength level. Then, set a timer for 20 minutes and perform the circuit with the reps and rest schemes as written:
First round: 3 reps for each move
Rest 15 seconds
Second Round: 6 reps each
Rest 30 seconds
Third round: 9 reps each
Rest 45 seconds
Fourth round: 12 reps each
Rest 1 minute
Fifth round: 15 reps each
Rest 1 minute and 15 seconds
If you finish the fifth round before the timer is up, start again at the round of three.
The goal is to get as far as you can in 20-minutes with quality reps. “Don’t put the pedal to the metal,” says Maillard. “Relax, ease into it and focus on your form.” You’ll feel the burn soon enough. We promise.
How to do each exercise:
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