High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Power HIIT Workout
• Jump-Rope (warm-up) – 7 sets – 30 seconds – 15 seconds rest
• Jumping Jacks (warm-up) – 7 sets – 20 seconds – 15 seconds rest
• Jump Squat – 3 sets – 20 seconds – 20 seconds rest
• Power Push-Up – 3 sets – 20 seconds – 20 seconds rest
• Dumbbell Power Clean– 3 sets – 20 seconds – 20 seconds rest
• Medicine Ball Overhead Throw – 3 sets – 20 seconds – 20 seconds
• Band Standing Crunch – 3 sets – 20 seconds – 20 seconds
Total time: 10 minutes (plus warm up)
**If you don’t have a medicine ball, you can simply do band shoulder presses or even barbell or dumbbell push presses.
**If you don’t have bands, do a medicine ball crunch throw (throwing the medicine ball against a wall in front of you and catching it on its return) or even a regular crunch done explosively or on the positive rep.
Medicine-Ball Overhead Throw:
• Stand in a shoulder-width stance with soft knees and elbows bent, holding a medicine ball in both hands at your chest. Bend your knees slightly and explode upward, launching the ball into the air and letting your feet leave the ground. Let the ball bounce once to save your wrist, then catch it and rese the repeat.