Take your workout to the next level with this advanced High Intensity Interval Training (HIIT) workout.
HIIT workouts are a training technique which involves intense bursts of high-intensity exercise followed by varied periods of low-intensity active rest, or complete rest. It’s a great workout for burning fat, boosting endurance, toning up all over and building explosive speed and strength.
This workout is for people who are in good shape and already exercise regularly. If you are a beginner interested in trying a new HIIT workout, start with our beginner workout and then work your way up to the intermediate and advanced workout as tolerated.
Perform each exercise for 45 seconds non-stop as hard and fast as you can with a 5 second rest period in between. Then perform a second round of each exercise for a total workout time of 20 min.
High Knees – Start standing with feet hip-distance apart. Run in place trying to bring your knees up as high as you can and as fast as you can. Keep torso upright and land on the balls of your feet.
Burpees – Begin in a standing position. Move into a squat position with your hands on the ground. (count 1) Kick your feet back into a plank position, while keeping your arms extended and back straight. (count 2) Immediately return your feet into squat position. (count 3) Stand up from the squat position and jump up. (count 4) Do as many as you can in the 45 seconds.
Staggered Push-Up – Like regular pushups, but with one hand higher than the other and slightly wider than shoulder width. Switch hand position during second round.
Reverse Crunch & Hug – Sit down on the floor with your knees bent, arms around your knees and feet off the floor. Open your arms out to the side as you lean back and extend your legs to 45 deg. Lift your torso, hugs knees into your chest and repeat.
Squat Jumps – Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Engage your core and jump up explosively. Land as quietly as possible on the balls of your feet. Repeat.
One Leg Wall Sit – Stand with your back against a wall, placing your feet about two feet out in front of you and hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel to the floor. With your core engaged, extend your left leg out. Repeat on the right side during the second round.
Side Plank Crunch – Start in a side elbow plank with forearm below
Plank Jump Ins – Start in a basic plank position, supporting yourself on your hands and toes. Jump your feet in towards your hands then jump your feet back out into a plank and repeat as quickly as you can.
Reverse Lunge and Knee Lift – Start in a standing position and perform a reverse lunge by taking a step back with your left foot, bending both knees 90° so your back knee hovers off the floor. As you return to standing, lift up your left foot, bringing your knee up towards your chest while balancing on your right leg. Go right back into reverse lunge and repeat.
Scissor Kicks – Lie on your back with your hands by your sides or under your glutes. Lift your legs about 6 inches off the ground and alternate crossing your feet on top of the other. Keep legs straight out and switch feet as quickly as possible while still keeping core tight.
Grasshopper Push-ups – Start in a push-up position, bend your left knee and slide your leg under your body. Keep your leg under you as you bend at your elbows lowering your body until your chest is almost touching the floor. However, do not let left your left leg to touch the floor. Press your body back up to the raised position (your arms should be straight) and continue to alternate legs each repetition
Plyo Split Squat – Start in a lunge position bending both knees 90° so your back knee hovers off the floor. Jump up and switch legs so the opposite leg is in the front. Try to land softly on the balls of your feet and keep your front knee over your ankle. Repeat as many times as you can.