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30-Day Challenge: Heart Rate-Boosting HIIT Workout

#SweatItOn

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Is your typical workout routine feeling a little tired? Are you sick of the same old sequences, and bored with repetitive moves? Maybe it's time to spice things up at the gym.

You could hire a personal trainer—or you could join some of our favorite male trainers for 30 days of HIIT-inspired, multitasking moves that will help you tone all over and burn more calories (just a few of the benefits of high-intensity interval training...). These guys are the best in the fitness biz, with supermodel and celebrity clients and studios like SoulCycle, Tone House, and Cityrow on their resumes. And you thought this was about shameless eye candy!

Let these moves provide the inspiration you need to hit the gym with even the worst case of winter blahs. And if ogling these shirtless pics is really what it takes to get you there? No judgments. Let's #SweatItOn.

Photo: Erika LaPresto

Surfees

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A. Stand with feet hip-width apart. Crouch down and place hands on floor under shoulders. Jump feet back to land at the top of a push-up position.
B. Jump feet forward, twisting through the torso and lower body to land with right foot forward.
C. Jump up, tucking knees to chest, then land softly. Repeat, this time with the left foot forward. That's one rep. Continue alternating sides.

Reps: AMRAP for 30 seconds
Sets: 3

Trainer: Adam Rosante, fitness and nutrition coach and best-selling author of The 30 Second Body

Photo: Erika LaPresto

Drop Squats

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A. Start with feet slightly wider than shoulder-width apart. Jump both feet inwards together.
B. Jump feet back out, simultaneously bringing left arm down to touch the floor while extending right arm out to the side.
C. Jump feet back together then back out, bringing right arm down to touch the floor while extending left arm out to the side. That's one rep. Continue jumping legs in and out, alternating arms each time.

Reps: AMRAP for 1 minute
Sets: 5

Trainer: Alex Robinson, Flywheel

Photo: Erika LaPresto

Spider Push-up to Crab Toe Touch

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A. Start at the top of a push-up position. While lowering body, try to touch right knee to right elbow. Push up and repeat on the opposite side.
B. Lift left arm and leg, rotating into crab position.
C. Once in crab position with both hands and legs on the ground, lift right arm and right leg, reaching fingers to touch the opposite toe. Repeat on the other side.
D. Rotate back into push-up position. That's one rep. 

Reps: 20
Sets: 3

Trainer: Brandon Drenon, Equinox

Photo: Erika LaPresto

Plyo Lunge

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A. Begin in lunge position with right foot in front, arms clasped behind head. Using power from your legs, jump up and land in lunge with left foot in front.
B. Hold the lunge for a few moments, then jump up and land with the right foot in front. That's one rep. Continue alternating.

Reps: AMRAP for 1 minute
Sets: 5

Trainer: Barrett Pall, Barry's Bootcamp

Photo: Erika LaPresto

Commando Plank to Push-up with Rotation

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A. Start in a forearm plank position. Driving forearms into the floor, extend elbows into a high plank position. 
B. Keeping the supporting arm straight, rotate hips to the side while extending the opposite arm to the sky. Shift feet from pointed to the ground to pointing to the side you are rotating toward.
C. Return back to high plank position then back to forearm plank. Switch sides; repeat. That's one rep.

Reps: 10 on each side
Sets: 3

Trainer: Noam Tamir, TS Fitness

Photo: Erika LaPresto

Butterfly Sit-ups

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A. Start in a seated position with the bottoms of the feet pressed together and knees gently flared out to the sides. Lower down so back is flat on the ground and place hands behind the head.
B. Use the abs and arms to move torso to an upright position until hands touch the ground in front of feet. Lower back down to floor without touching shoulders to the ground. That's one rep.

Reps: 10-15
Sets: 5

Trainer: Jay Wein, Cityrow

Photo: Erika LaPresto

Bear Crawl

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A. Start in a plank position with a towel under feet. Keeping back flat, use abdominal muscles to bring knees into chest.
B. Slowly push legs back out to the original starting position. That's one rep. Continue moving to a slow 4-count in each direction.

Reps: 8
Sets: 1

Trainer: Bakari Williams, SLT and Cityrow

Photo: Erika LaPresto

Squat with Pivot to Power Skip

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A. Start standing with feet shoulder-width apart. Lower into a squat, sitting back and keeping knees tracking over toes. 
B. Hold the squat position, then rotate, pivoting both feet towards the left. 
C. Drive explosively through left leg while driving right knee up for a power skip. Land on both feet, then move back to start position. Repeat on the other side. That's one rep. 

Reps: 10
Sets: 3

Trainer: Joe Holder, S10 Training and Nike Running coach

Photo: Erika LaPresto

Staggered Plyo Push-up

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A. Start in a push-up position with staggered hands (one back slightly and one front slightly). Perform a push-up.
B. At the top of the push-up, push explosively off the ground and switch the hand placement while in air, so the hand that was slightly forward will now be slightly back. That's one rep.

Reps: 15
Sets: 4

Trainer: Zack Daley, Tone House

Photo: Erika LaPresto

Tuck Jumps

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A. Stand with feet hip-width apart, arms by sides, knees slightly bent. Jump straight up, bending knees in front of hips, tapping tops of thighs with hands. 
B. Land softly in a squat, then immediately repeat. 

Reps: AMRAP for 45 seconds
Sets: 4

Trainer: Derek Stratton, BFX Studio

Photo: Erika LaPresto

Plank Jumps

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A. Start in a plank position with feet together. Bend knees and hips to jump feet up and to the left, slightly turning knees and hips out. Land softly, and quickly jump back to starting plank position. 
B. Repeat to the right and back to middle. That's one rep. Continue alternating sides.

Reps: 15-20
Sets: 3

Trainer: Scott Carvin, Mile High Run Club

Photo: Erika LaPresto

Open Scorpion Kicks

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A. Start on all fours with forearms on the ground. Extend right leg straight behind body, keeping foot flexed and parallel to floor. 
B. Bend the knee, keeping knee turned out, then straighten the leg, pressing through the heel. That's one rep.

Reps: 15-20 on each side
Sets: 2

Trainer: Danny Zapata, Cityrow

Photo: Erika LaPresto

Sprinter Sit-ups

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A. Lie faceup with arms extended overhead and lower back pressed into floor to start.
B. Sit up explosively, driving right arm forward with elbow bent and left knee bent and up (as if sprinting while sitting down). Roll back to start position. Switch sides; repeat. That's one rep. Continue alternating.

Reps: 10 on each side
Sets: 3

Trainer: Rob Sulaver, Bandana Training

Photo: Erika LaPresto

Hip Thrusts

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A. Lie faceup with knees bent, feet flat on the floor hip-width apart, and arms by sides, palms facing down. Engage abs, tilt pubic bone toward the ceiling, and slowly begin lifting hips and back off the floor, driving through heels.
B. Pulse hips towards the sky, holding for 2-3 seconds before slightly lowering. Continue pulsing.

Reps: AMRAP for 45 seconds
Sets: 3

Trainer: Noah Neiman, Barry's Bootcamp

Photo: Erika LaPresto

Skaters

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A. From standing position, take a big step out to the right. At the same time, sweep the left leg behind body while bringing the left arm across the body. 
B. Hold for a moment, then step to the left, bringing the right leg behind the body and the right arm across the body. Continue alternating.

Reps: 15 on each side
Sets: 3

Trainer: Zack Daley, Tone House

Photo: Erika LaPresto

Forearm Curtseys

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A. Begin in a tabletop position (flat back, elbows under shoulders). Drop forearms to the floor with hands interlaced and knees under the hips. Drop the tailbone down and engage the abdominals. Extend the right leg straight back parallel to the floor at hip height or slightly higher. 
B. Bend right knee and cross it behind left knee (like a curtsy) then re-extend back to start position. That's one rep. 

Reps: AMRAP for 1 minute on each side
Sets: 1

Trainer: Bakari Williams, SLT and Cityrow

Photo: Erika LaPresto

Squats and Engines

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A. Stand with feet about shoulder-width apart, feet turned slightly out. Place hands behind head and interlock hands. Squat down so thighs are parallel to the floor. 
B. When rising from squat position, rotate torso and lift opposite knee to touch opposite elbow. Return back to the squat position and repeat on other side. That's one rep.

Reps: 15 on each side
Sets: 3

Trainer: Noam Tamir, TS Fitness

Photo: Erika LaPresto

Pop Ups

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A. Kneel on the floor, sitting back on heels. Raise arms overhead, then throw arms back behind body before driving them forward and explosively popping up off knees to land on feet.
B. Perform a tuck jump. Land softly. Return to knees. That's one rep.

Reps: AMRAP for 30 seconds
Sets: 3

Trainer: Adam Rosante, fitness and nutrition coach and best-selling author of The 30 Second Body

Photo: Erika LaPresto

Single-Arm Plank Into Single-Arm Down Dog

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A. Start in a plank position with feet hip-width apart. Begin to raise right arm while keeping left hand grounded, hips stable and square. 
B. Once right hand is extended straight with thumb pointed to the ceiling, begin to press back into heels with left palm firmly pressed into the ground, reaching across with right hand to left ankle. Return to full plank. Switch sides; repeat. 

Reps: 10 on each side
Sets: 5

Trainer: Jay Wein, Cityrow

Photo: Erika LaPresto

Hollow Rocks

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A. Lie faceup with arms extended overhead by sides of ears and legs pressed together and extended out straight at about a 45-degree angle from hips. Engage abs and lift head and shoulders off the floor, bringing body into a slight "c" curve. 
B. Gently rock forward, maintaining curve, lowering legs closer to (but not touching) the ground, then rock back toward shoulders, keeping head slightly off the floor (arms remain extended by ears and legs extended the entire time). That's one rep. 

Reps: 8-10
Sets: 3

Trainer: Akin Akman, SoulCycle

Photo: Erika LaPresto

Froggers

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A. Start in a plank position. Jump legs forward to a wide stance similar to a sumo squat, knees close to elbows.
B. Jump legs back to plank position. Hold for 2-3 seconds. That's one rep. 

Reps: AMRAP for 1 minute
Sets: 5

Trainer: Alex Robinson, Flywheel
 

Photo: Erika LaPresto

Single Leg Deadlifts with Hop

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A. Start standing on left leg with right leg lifted and bent at a 90-degree angle in front of body. Bend forward, hands reaching toward the floor as right leg extends directly behind the body.
B. Keep a slight bend in the left leg as hands touch the floor, then explosively lift the chest and drive the right knee forward, hopping into the air on the left leg when your body reaches vertical. Land softly; that's one rep.

Reps: 10 on each side
Sets: 2

Trainer: Derek Stratton, BFX Studio
 

Photo: Erika LaPresto

Pike Push-ups

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A. Start in a plank position, then lift hips up toward the ceiling into a pike, or an inverted "v" shape. 
B. Bend elbows, lowering head toward floor. Push back up into pike position. That's one rep.

Reps: 15
Sets: 3

Trainer: Danny Zapata, Cityrow
 

Photo: Erika LaPresto

A-B-C Abs

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A. Start in a seated position on the ground, knees bent and feet in air, hands down at sides. Keep torso nice and tall. 
B. Extend feet forward to point to left, return to start; extend feet toward middle, return to start; extend feet toward right.
C. Straighten legs and lift them over and around back to start. That's one rep. Complete 5 reps on one side, then repeat on the other side.

Reps: 5 on each side
Sets: 3

Trainer: Joe Holder, S10 Training and Nike Running

Photo: Erika LaPresto

Dive Bomber Push-ups

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A. Start in an inverted "v" position with hands and feet shoulder-width apart. Bend arms and lower chest toward the floor, scooping body close to the floor then arching back to end with chest lifted and hips and thighs a few inches from the floor. 
B. Reverse the motion to return to start position. That's one rep.

Reps: 10
Sets: 3

Trainer: Rob Sulaver, Bandana Training

Photo: Erika LaPresto

Side Plank Crunches

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A. Start laying on side with body propped up on left elbow and forearm, feet stacked. Raise hips your body forms a straight line from ankles to shoulders.
B. Lift right leg so it hovers an inch or so off bottom leg and bend right arm so hand is behind right ear. Bend right knee toward elbow, crunching inward until elbow touches knee. That's one rep.

Reps: AMRAP for 1 minute on each side
Sets: 5

Trainer: Barrett Pall, Barry's Bootcamp

Photo: Erika LaPresto

Combat Crunches

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A. Perform a full sit-up. 
B. At the top of the sit-up, throw four punches. Lower back down; that's one rep.

Reps: AMRAP for 45 seconds
Sets: 3

Trainer: Noah Neiman, Barry's Bootcamp

Photo: Erika LaPresto

Sprinter Split Jumps

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A. Start in a deep lunge position with the left leg forward and right arm up. Jump and alternate arm and leg position. 
B. Land softly, the immediately switch sides. Continue alternating. 

Reps: AMRAP for 25 seconds
Sets: 3

Trainer: Scott Carvin, Mile High Run Club
 

Photo: Erika LaPresto

Bear Crawl Shoulder Taps

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A. Start in standing position, feet shoulder-width apart. Lower into a deep squat. 
B. Bring hands to the ground between legs and walk them forward to a push-up position.
C. Tap right hand to left shoulder, keeping back flat and core engaged. Repeat on the opposite side. 
D. Walk hands back until back in a squat position; stand up. That's one rep. 

Reps: 20
Sets: 3

Trainer: Brandon Drenon, Equinox
 

Photo: Erika LaPresto

Handstands

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A. From a forward fold, press palms firmly into the ground about a foot and a half in front of feet, shoulder-distance apart. Lift left leg toward the ceiling, coming high onto the ball of right foot. Using left leg to lift you, transfer weight onto hands or take little hops off right foot until you are upside down, keeping legs split. 
B. Engage shoulder blades down and together on back, and press into fingertips. Lift bottom leg to meet the top in the air! Try to hold here for five deep breaths, then repeat on the other side.

Reps: 5 on each side
Sets: 1

Trainer: Akin Akman, SoulCycle
 

Photo: Erika LaPresto

Pin Up This Calendar

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Just in case you need a little more motivation, here's our full heart rate-boosting 30-day challenge in handy calendar format. For keeping track of your days, of course. Those hunky shirtless trainers are just a bonus—our Valentine's Day gift to fit-minded women everywhere.

Photo: Erika Lopresto

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