I have a love/hate relationship with high-intensity interval training, otherwise known as HIIT workouts. Even though I generally hate every minute of each exercise in a HIIT circuit and am always left feeling winded and dripping with sweat, you really can’t argue with the results. Not only are HIIT workouts a great way to boost your anaerobic capacity (which can translate into speedier run times), but also can help build your strength and power in your legs with pylometric movements. Also a plus: HIIT workouts are short in duration (they shouldn’t be longer than 20-30 minutes), which makes them an effective way to get a workout in when you’re short on time.
If you’re looking for a total-body 20-minute HIIT workout to help build strength, power and anaerobic capacity, I’ve got you covered:
Back when I was training for my first BQ attempt, I did this workout once a week if I couldn’t fit in another outdoor tempo or interval run. Most of these exercise are pretty self explanatory, but here are a few videos just in case you haven’t performed them before:
- Butt kicks
- Squat jumps
- Switch kicks
- Lunge jump
- Frog jumps
- Plank with alternating air punches (but keep your head down unlike the dude in this video)
Do all exercises in each set three times through before moving to the next set, resting for 45 seconds in between each set. Remember to take those breaks in between sets to let your heart rate recover. Also, if you are a beginner exerciser, have had a past knee injury or are postpartum, please check with your doctor before starting a HIIT program (or any exercise program for that matter).
Do you incorporate HIIT into your exercise program? What HIIT exercises do you love to hate?