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The Only 8 Power Moves You Need for a Good HIIT Workout

When you need a go-to routine that delivers visible tightening and trimming results, this is the one you stick with. "You can build lean muscle and melt unwanted fat in less than 30 minutes," says Devan Kline, the founder and head trainer of Burn Boot Camp, a fitness studio with 220 locations nationwide that's known for its compact, butt-kicking classes geared toward busy women. The secret, he says, is nonstop supersets: alternately working a major muscle group to fatigue, then doing a fast and furious cardio drill without any rest in between. Move on to the next muscle-cardio pairing, and repeat; the previous group gets a chance to recover even as you're going full tilt working other parts.

"To achieve that lean, muscular look, you must work at an intensity that triggers hypertrophy [a.k.a. growth]," Kline says. "In other words, during the strength exercises, lift until you can't lift anymore." And give the 20-second cardio bursts 100 percent of your effort. "That's the only way you'll be able to get your heart rate up enough to burn serious calories in that short amount of time," he says. (No dumbbells on-hand? Try this Cardio-Boosting Bodyweight Workout You Can Do Anywhere.)

How it works: You'll do each exercise for time, which means get in as many reps as possible (AMRAP) with good form. After each cardio exercise rest if needed for a maximum of 30 seconds. Complete 3 to 5 rounds. You'll need a set of moderately heavy (8- to 20-pound) dumbbells. A good range to aim for during the 45-second weighted moves is 8 to 15 reps; if you can do more than 15, try heavier dumbbells.

Total Time: up to 15 minutes

You will need: Free weights

1. A. Sumo Deadlift High-Pull

A.

Stand with feet wide, toes turned out, holding a weight in each hand, resting on thighs. Squat, lowering weights toward floor to start.

B.

Stand, bending arms up and wide to sides to pull weights up toward chin.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

2. B. Spider Squat

A.

Stand with feet hip-width apart and arms by sides. Squat reaching for floor with fingertips. Maintain that position as you rotate 45 degrees to left, then as you rotate back to center and then 45 degrees to right.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

3. A. Dragonfly

A.

Lie faceup on floor with legs extended together over hips, feet flexed, holding one weight horizontally by both ends behind head on floor with arms bent out to sides to start. Curl hips, lower back and then midback off floor, pulling legs up until toes are just above eyes. Slowly lower to start.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

4. B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

5. A. Lunge Pull-Over

A.

Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.

B.

Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

6. B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. 

B.

Immediately jump, landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

7. A. Renegade Row

A.

Start on floor in plank with a weight in each hand. Shift weight into right hand, then pull left weight toward chest. Return to start. Switch sides; repeat.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

8. B. Grasshopper

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

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