HIIT can be a fast and efficient way to lose excess body weight and body fat. The workout doesn’t have to be long or use more than simply your own body weight. This is more than just aerobics. Weight training must be a part of the program.
This programs are ideal for time conscious adults who cannot manage the traditional recommendations of 150 minutes of aerobic activity and two or three nonconsecutive days each week of resistance training. This circuit is easily accessible for all and can provide health benefits that participants want.
The program shared here is a12-station HIIT program. You only need your own body weight and almost nothing other than a chair is required. This means you can do do this just about anywhere. Do these 12 exercises in the order presented to allow for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
- Jumping jacks Total body
- Wall sit Lower body
- Push-up Upper body
- Abdominal crunch Core
- Step-up onto chair Total body
- Squat Lower body
- Triceps dip on chair Upper body
- Plank Core
- High knees/running in place Total body
- Lunge Lower body
- Push-up and rotation Upper body
- Side plank Core
This program was designed by Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT and found in the ACSMs Health and Fitness Journal