the beauty of a HIIT workout is that you don’t need a lot of time, equipment, or space to sweat. All you need is a series of solid moves that get you heart pumping, your muscles work hard, and leave you a little breathless. Oh, and you need that drive to push it to its full potential!
Benefits of This 20 Minute HIIT Workout
Runners can benefit from a 20-minute HIIT workout as listed below as it helps increase mobilitybalance, and core strength say, Amber Reessenior curriculum leader at Barry’s in New York City, and co-founder Brave Body Project. Core strength is important for all cyclists. “A strong core helps stabilize your luggagecontrol the rotation of the upper body, and prevent injury,” he says.
In addition to getting your core fired up throughout the workout, he adds some traditional leg workout for mixes, such as crouching and lungebecause they are the best to build lower body strength and power on the road.
How to use this list: Perform the exercises in the order listed below for 50 seconds each. Rest for 10 seconds between each movement. Do 3 rounds, resting for 60 seconds between each round. You don’t need any equipment for this exercise, but an exercise mat is very helpful. Rees demonstrates each exercise in the video above so you can learn proper form.
Why this works: Movement doesn’t become much more functional than crouching—it imitates you sitting and standing. It also helps you build a strong back, rectangularand butt muscle, says Rees, all of which a cyclist needs to move pedal stroke.
How to do it: Stand with feet shoulder width apart, toes slightly out. Move your hips back and down, and bend your knees until your thighs are almost parallel to the floor. Keep your chest raised and your back neutral. Press through the legs to stand back up. Repeat.
Take it to the next level: Explodes from the bottom of your squat, turning this into a muscle burn squat jump.
Why this works: This is where the challenges of stability and balance come into play. This one leg movement requires your stabilizers to kick in as you jump from side to side, which also increases the heart rate.
How to do it: Stand with feet parallel and hip-width apart. Jump to the right, let go of the left foot and land with the right foot, left foot swinging back right. Send the hips back while grabbing the toes with the tip of the left finger. Then cross the right foot to jump back to the left, landing on the left foot, swinging the right foot back to the left as you send the hips back. Continue alternating.
Take it to the next level: Each time you jump sideways, add a vertical jump of one foot after landing. This will not only increase the challenge of that balance, but will also target calf more too.
How to do it: Stand with feet hip-width apart. Step back with your right foot while keeping your left foot in place. Bend both knees, making a 90 degree angle. Keep your left knee behind the top of your left toe and your right knee hovering above the floor. Push through the left heel to stand back up. Repeat, stepping back with the left foot. Continue alternating.
Take it to the next level: Instead of stepping through this motion, explode to move your foot in the air, landing on the opposite side lunge every time.
4. Knee High
How to do it: Stand with feet together, arms down at the sides. Bend one knee to a 90-degree angle, pushing it toward your chest. Don’t let your upper body lean forward; keep the core active to keep it upright. Push the leg back down, immediately moving the opposite knee toward the chest. Continue alternating, as you pump your arms.
Take it to the next level: The faster you work, the more difficult this exercise will be. So try to double your knee high time in the last 20 seconds or so.
5. Half Burpee
How to do it: Start high board position, hands shoulder-width apart, shoulders stacked just above the wrists, forming a straight line from head to heels. Inhale, then bend your elbows to lower your chest to the floor. Elbows should form a 45-degree angle with the torso. Exhale and push back. Then jump your feet forward, placing your outside hands into a deep squat. Pause for a moment, then jump your feet back onto the plank. Repeat.
Take it to the next level: This move is already tough, but if you want a bigger burn, add some weight and stand up from the bottom of that squat, making sure your core stays moving and your back flat as you go.
6. Sit-Ups With Alternating Toes
How to do it: Lie on your stomach with your knees bent, feet flat on the mat, and arms outstretched in front of your chest. This is your starting position. Extend your left leg up and out while sitting down and grab your left leg with your right hand in one controlled motion. Then slowly return to the starting position. Next, stretch your right leg out while sitting down and reach your right leg with your left hand in one controlled motion. Then slowly return to the starting position. Continue alternating.
Take it to the next level: Instead of knees bent and feet planted, extend those legs and keep them hovering above the floor the entire time, still reaching for one leg, then the other, with the opposite hand.
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