A Sweaty, Full-Body HIIT Workout You Can Do Anywhere

In relation to short-yet-effective exercise routines, a full-body HIIT exercise is hard to beat.

“In all probability the primary purpose why HIIT exercises are in style is as a result of they’re get-in-and-get-out-quickly form of exercises,” licensed private coach Francine Delgado-Lugo, CPT, motion and energy coach and cofounder of Form Fitness Brooklyn, tells SELF.

HIIT stands for high-intensity interval coaching, and it’s an train technique that entails bursts of max-effort work adopted by shorter durations of relaxation. There are tons of benefits of regular HIIT training, together with elevated VO2 max (how a lot oxygen your physique is ready to use throughout train) in addition to enhancements in insulin sensitivity (how responsive your cells are to insulin), cardiovascular operate, and blood strain, as SELF beforehand reported. Like we talked about, HIIT can also be super-efficient for the reason that excessive work-to-rest ratio means you will get a vigorous exercise in a brief period of time.

Now, what makes an excellent HIIT exercise? At first, it ought to function workout routines you know the way to do properly. Delgado-Lugo explains it this fashion: “The higher you already know your type to be on a particular motion, the extra environment friendly you’ll be in your motion, and the extra work you’ll get achieved in that brief time period.”

HIIT exercise additionally contains actions that work your muscle groups and joints by way of multiple planes of motion and never simply ahead and backward, as this helps enhance your means to maneuver safely and effectively in just about any situation. Furthermore, a stable HIIT routine options compound movements as an alternative of isolation workout routines, for the reason that former entails a number of muscle teams working (versus only one) and thus extra successfully spikes your coronary heart fee. Specializing in compound strikes additionally ensures your HIIT exercise targets your whole physique, as an alternative of honing in on only one space.

With all this in thoughts, Delgado-Lugo created the under five-move full-body HIIT exercise that may spike your coronary heart fee, problem your muscle groups, and have you ever sweating in a number of planes of movement. This 20-minute routine is really total-body: You’ll smoke each main muscle group with strikes just like the plank up-down, squat, and sit-up to overhead attain.

Vital callout: Given all superb advantages of HIIT, it’s possible you’ll be tempted to do that routine for each exercise. However Delgado-Lugo recommends slotting HIIT into your schedule simply two to a few days every week. That manner, you continue to have time for energy coaching and restoration—two different super-important elements of a well-balanced health program. (Want some concepts for energy coaching? Contemplate this four-move upper-body workout, this five-move full-body circuit, or this beginner-friendly core routine.)

Additionally vital: Earlier than you bounce into this exercise, take a couple of minutes to softly warm-up your physique. Easy workout routines like glute bridges, hip circles, squats, and modified jumping jacks may help put together you for the actions to return and cut back your danger of harm.

Prepared for an superior full-body HIIT exercise that’ll depart you sweaty and breathless? Maintain scrolling for all the pieces that you must know.

The Exercise

What you want: Simply your body weight. You may additionally need an exercise mat for consolation.


  • Leaping jack
  • Squat
  • Skater hop to flooring contact
  • Sit-up to overhead attain
  • Plank up-down


  • Do every transfer for 40 seconds, then relaxation 20 seconds earlier than beginning the subsequent train.
  • After you’ve achieved all 5 strikes within the circuit, take a brief break to catch your breath. How a lot relaxation you want will rely in your health stage and different components, however generally, purpose for 30 to 60 seconds of relaxation in between circuits.
  • Full 4 rounds complete.

Demoing the strikes under are Jowan Ortega (GIFs 1 and 4), a private coach, sports activities efficiency coach, and accomplice at Form Fitness in Brooklyn; Nikki Pebbles (GIF 2), a particular populations private coach in New York Metropolis; Heather Boddy (GIF 3), a bunch health teacher and creator of the Geeknasium exercise program; and Lanoa Curry (GIF 5), a bunch health teacher in NYC who teaches courses at Mile Excessive Run Membership and Crunch Health club.

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