This was my workout yesterday. It's a 15 minute HIIT workout. HIIT (high intensity interval training) is my favorite style of workout because it maximizes fat burning, while maintaining lean muscle mass. The benefits of this workout continue for several hours.
The goal is to complete as many reps as you can during each 50 second interval, with minimal rest (10 seconds) between each exercise. Try not to take breaks, but also be aware of listening to your body. If you are just starting out, or are new to interval training you may need to build your way up to completing the whole workout. If you start out completing 7 minutes of the workout, make your next goal to get to 8 or 10 minutes without stopping. This is a great way to measure your fitness gains.
Don't forget to celebrate your progress, and give yourself credit for even "small" gains in fitness. Every time you push yourself during a workout you are improving your strength, fitness, and agility. You are making yourself physically and mentally stronger. These gains don't just apply to your workouts, they make you stronger in life.
I hope you all enjoy the workout! Have a great day!
All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest.
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest
1. High Knees
2. Flying Pigeon (right)
3. Mountain Climber
4. Flying Pigeon (left)
6. Frog Hop Squat
7. High Knees
8. Down Dog Lift
9. Mountain Climber
10. Squat Planks
12. Reverse Crunch Rotation
13. High Knees
14. Knee Drop Plank
15. Mountain Climber