If you're looking for a way to stay fit, but you're short on time and space, high-intensity interval training [1] may be just what you need to get started. HIIT combines intense bursts of exercise with rest periods, allowing you to work out for shorter bouts, while still burning a huge amount of calories. It's touted as one of the most effective workouts for weight loss [2]. And you don't need a ton of space or expensive equipment to do it.
To start, try this 20-minute HIIT workout, designed by Lyuda Bouzinova [3], an ACE-certified personal trainer, fitness nutrition specialist, and cofounder of Mission Lean [4]. "If you keep the intensity high throughout the workout, you'll also get your body into a state of EPOC [5] (excess post-exercise oxygen consumption), also known as the afterburn effect," she told POPSUGAR. "That means you've revved up your metabolism and you'll be burning calories long after the workout is over." Keep reading for the details.
20-Minute, No-Equipment HIIT Workout
Directions: Do the workout on an empty stomach, if you can — this will keep you light on your feet, and because you're not exercising for an extended period of time, the energy already stored in your muscles will be sufficient. You'll do a short warmup, followed by three sets of high-intensity moves that work the whole body. Do each of the exercises in the set back-to-back, with no rests in between, then take a short, two-minute break between sets. "These short breaks will ensure that your heart rate stays elevated and you are burning extra calories during your workout," Lyuda said.
Exercises:
- Burpees: 8 reps
- Tricep dips: 15 reps
- Snap jumps: 8 reps
- Leg raises: 15 reps
- Lunge jumps: 8 reps each side
- Sumo squat: 15 reps
Warmup
If you're working out at home, start outside, going for a quick run to get your heart rate up. First, jog for two to three minutes, and as soon as you feel warm, run quickly — this should feel like a 7 or 8, out of 10, in terms of difficulty — for about five to 10 minutes. "This will get your heart rate way up so you burn tons of calories in the moves that follow, and get your body warm so you don't get injured," Lyuda told POPSUGAR.
Burpees
- Start in a standing position and jump upwards with your arms raised up.
- As you land, bend your legs and move fluidly into a crouched position with your hands positioned just in front of your toes.
- Spring back with your legs in a single jump so that they are fully extended and you land in a push-up position, as shown.
- Immediately bring your legs forward again into the crouched position.
- Explode upwards, jumping off the ground as you reach your arms towards the sky.
Tricep Dip
"For even more of a challenge, try doing this on an elevated surface," Lyuda said.
- Put your feet out in front of you with your knees bent, and lift yourself up off the ground so your weight is resting on your hands, fingers facing forward.
- Bend your elbows to lower your hips closer to the floor. At the lowest point, use your triceps to lift yourself back up to the starting position.
Lunge Jump
- Take a step forward and lunge, lowering your back knee until it's just above the ground.
- Spring upwards and alternate your legs mid-air so that your back leg is now in front of you, and your front leg is behind you.
- Once you've landed, lunge again, bringing your back leg as close to the ground as possible.
- Focus on jumping as high as you can without injuring yourself.
Leg Raises
- Lie on your back with your legs stretched out in front of you and your hands underneath your seat to protect your lower back.
- Raise your legs towards the ceiling so they form a 90-degree angle with your upper body.
- Lower your legs back down until they hover about an inch off the floor. Raise them back up to repeat.
Snap Jump
- Get in a push-up position with your hands below your shoulders and your legs extended behind you, as shown.
- Push off the ground, jumping your feet forward, toward your hands, so you land in a crouching position.
- As soon as your feet hit the floor, push off the ground again and extend your legs backward into the starting position.
Sumo Squats
- Stand with your feet more than shoulder-width apart and your toes pointing to the sides.
- Squat down as low as you can. Keep your hands clasped at your chest or on your hips.
- Raise back up to starting position and repeat.
Cooldown
After you've finished your workout, spend the remainder of your time stretching your muscles (try these stretches [6]) and cooling down. This is very important if you want to stay healthy and injury free, Lyuda explained.