Quick HIIT Workouts you can do anywhere!

Have you tried HIIT workouts?  HIIT means High Intensity Interval Training.  What I LOVE about these workouts is that they are quick and effective, plus you can do them at home or virtually anywhere!  An effective workout gets your heart rate up and down while keeping your body working - the foundation of HIIT workouts.  Below are groups of exercises that you can use to build your own HIIT workouts.  Doing a HIIT workout 3 times a week is perfect.  

---

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​

---

Pick Your Moves:
Select one move from each of these groups - the last group only has burpees.  This will give you a circuit.  Each circuit will have 3 rounds.  2-3 circuits is ideal for maximum effort.  Each move will be 30 seconds of work and 10 seconds of rest with a 30 second break between rounds.  

Here is an example:
Round 1:

• move A 30 sec
• 10 sec rest
• Move B 30 sec
• 10 sec rest
• Move C 30 sec
• 10 sec rest
• Move D 30 sec

END ROUND 1, 30 SEC REST, REPEAT 2 MORE TIMES
​
Group A: Lower-Body Moves:

• Air squats: Stand with feet shoulder-width apart and arms bent with hands at chest level. Push your butt back, as if sitting down in a chair, and slowly lower yourself down until hip crease is below knees, making sure to keep knees behind toes. Stand back up and repeat.
• Alternating lunges: Stand with feet shoulder-width apart and step out in front of you with right foot while bending right knee. Lower yourself until left knee almost touches floor, then immediately raise yourself back up and return right foot to starting position. Repeat, alternating sides.
• Squat jumps: Stand with feet shoulder-width apart, arms bent in front of you with hands at chest level. Bend knees and lower yourself into a full squat. Once you hit the bottom, jump up explosively and reach high towards the ceiling. When you land, return down to the squat position and repeat.

Group B: Upper-Body Moves:

• Push-ups: Start in plank position, feet and hands on floor with your body straight. Lower yourself down until chest hits floor and raise yourself back up, keeping core tight. If these are too hard, you can scale them and drop to your knees (just make sure to keep abs engaged the entire time!).
• Dips: Sit on the edge of your sofa and place your hands on the cushions next to your butt, legs extended out in front of you. Push up with your arms and slide your butt out in front of the edge of the sofa. Then raise and lower your body by bending and straightening your arms behind you.

---

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​

---

Group C: Core Moves:

• Sit-ups: Lay on the ground with knees bent, arms overhead. Swing your arms towards your knees while engaging abs and sitting up. Tap ground in between feet with your hands and return to start position.
• Plank: Facing the floor, get onto hands and toes, keeping arms straight, abs engaged, and creating a straight line from toes to shoulders. If this is too hard, you can lower yourself down to your elbows and forearms.
• Glute bridges: Lie on back with knees bent and feet flat on the floor. Engaging your abs the entire time, lift your hips up off the floor until you have a straight line from knees to shoulders, pressing your heels down for stability. Slowly return to start and repeat.

Group D: Cardio component:

• Burpees: From a standing position, quickly drop your body to the floor by kicking your feet behind you and touching your chest to the ground. As fast as possible, bring your feet back under you and finish the movement by jumping into the air and clapping hands overhead.

The goal is to do three rounds of your four moves (whichever exercise you chose from group A, group B, group C, and then burpees). Do as many as you can of the first move in 30 seconds, then rest for 10 seconds before moving on to the next move.  One round should only take you less than 15 minutes. Work at a pace where you can keep moving for the entire 30 seconds — just do as much as you can in that time.

And guess what?  Thanks to the higher intensity of this speedy routine, your body will keep burning more cals for hours to come. YAY!!