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12 Minute HIIT Workout

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Our movement healthy habit, 'Move Quickly Once in a While' encourages people to complete short bursts of high-intensity movement,  2-3 times a week. Luckily, High-Intensity Interval Training (HIIT) is having a moment right now and hopefully, it's here to stay.  

HIIT is essentially a cardio session organised into short bursts of high-intensity exercise. The exercises can be bodyweight based or use weights. It can be an incredibly effective way to see changes in your body composition and cardiovascular fitness in a short amount of time.

To get results you need to do it right. The whole point of high-intensity training is to kick up the intensity of your cardio, trying to push yourself to the max during every set. You should be working at about an 8-9/10 on the Rating of Perceived Exertion scale (RPE) or level of difficulty. That’s why the sets are short—anywhere from 20 to 90 seconds. Adequate rest between sets is also really important to help you recover. 

The HIIT routine below features bodyweight strength moves, but since they're done in quick intervals, they'll keep your heart rate up. The beauty of this routine is that you can do it anywhere, from the living room, hotel room, back yard or local park. 

Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.

 

 

 

1. Butt Kicks 

  1. Stand with feet hip distance apart.
  2. Kick your left heel to your left glute.
  3. Set your foot back down and repeat with your right foot.
  4. Continue alternating quickly for 45 seconds.

 

 

 

2. Jump Squats

  1. Stand with your feet slightly wider than hip distance apart.
  2. Bend your knees and sit your butt back, keeping your chest upright.
  3. Jump up into the air as high as you can. Land softly and immediately lower into the next rep.
  4. Do as many reps as possible in 45 seconds

 

 

3. Burpees

  1. Start standing with your feet hip distance apart and bring your palms to the floor.
  2. Jump your feet back so that you are in a high plank, keeping your core tight and your hips lifted.
  3. Bend your elbows and do 1 push-up.
  4. Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.
  5. Do as many reps as possible in 45 seconds.

 

 

 

4. Mountain Climbers

  1. Start in a high plank and draw your right knee under your torso, keeping the toes off the ground.
  2. Return your right foot to starting position.
  3. Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place.
  4. Do as many as possible in 45 seconds.

 

5. Alternating Side Lunges 

  1. Start standing with your feet together.
  2. Step your left foot out to the left. Keep your right leg straight and bend your left knee.
  3. Step your left foot back to standing, and repeat, stepping out with your right foot this time.
  4. Continue switching back and forth.
  5. Do as many as possible in 45 seconds.

6. Jumping Lunges

  1. Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back and land in a lunge position.
  2. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
  3. Continue jumping back and forth, pausing as little as possible.
  4. Do as many as possible in 45 seconds.