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.
HIIT Workout A, Phase 2
- 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
- Heavy Bag Work – 3 sets – 20 seconds – 20 seconds rest
- Band Standing Crunch – 3 sets – 20 seconds – 20 seconds rest
- Medicine Ball Reach and Slam – 3 sets – 20 seconds – 20 seconds rest
Total time: 13 minutes, 4o0 seconds (plus warm up)
Medicine-Ball Reach and Slam
- Stand with your feet shoulder-width apart, knees soft, with a medicine ball held in both hands at chest level. Keeping both hands on the ball, push the ball out to your left side, making sure the ball stays above shoulder level. Then bring the ball back in to the center and explosively slam it to the ground. Try to catch it on the bounce, bring it back to the center and repeat to the right. Continue to alternate sides.