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The HIIT Workout the Indianapolis Colts Cheerleaders Swear By

Tomorrow, when the Colts take on the Patriots in the AFCChampionship Game, look to the sidelines. The players aren’t the only ones working up a sweat! And no one knows this better than Sean Bartram, the official trainer for the Indianapolis Colts, and author of the new book High Intensity Interval Training for Women: Burn More Fat in Less Time with HIIT Workouts You Can Do Anywhere.

But Bartram’s philosophy isn’t about putting in hours on end to build the body you want—it’s about putting in the right work. That’s why we asked him to create a workout for us—chock-full of high-intensity moves that target your whole body—because, hey, we’re all busy! Ahead, see the exercises he uses with the cheerleaders to build sculpt strong, sexy bodies and build enough endurance and energy for hours on end. Intrigued? Take this workout to the gym before the big game. Pom-poms optional. (If you can't get enough of high intensity interval training, try try this Lose Fat Fast: HIIT Bodyweight Workout next.)

Total Time: up to 45 minutes

You will need: No equipment

1. Power Knee

A.

Stand tall with feet slightly wider than shoulder width apart. Extend arms straight overhead and interlace fingers. Turn body 45 degrees to the right, lifting the heel of left foot.

B.

Bring left knee up to the chest, driving it toward the right shoulder in an explosive motion, and simultaneously pull arms down. Return to the starting position and repeat.

2. Basic Squat

A.

Stand tall, feet shoulder-width apart and toes pointing forward.

B.

Inhale as you bend at the knees, lowering your body as if about to sit in a chair. At the bottom of the movement, knees should be at a 90-degree angle and thighs parallel to the ground. Keep knees over ankles and torso tall. Push through heels to return to standing position.

3. Skater Jump

A.

Stand with weight on right foot and a soft bend in the knee. Lift leg and cross it behind the right leg as you bring left hand to the floor.

B.

Bound to the left by pushing off of right foot. Bring right arm forward and left arm back as you jump.

C.

Land on left foot and bring right foot behind left, touching right hand to the floor. Repeat. You should be able to move from side to side in one fluid movement.

4. Crab Touch

A.

Start in a tabletop position, palms on the floor, fingers facing feet. Lift hips, then bend elbows, lowering hips until they’re just above the floor.

B.

Press up through the palms of hands, extending arms and driving up through the hips. Raise left hand and right leg and attempt to touch toes. Return to starting position and repeat with the opposite leg.

5. X-Jack

A.

With feet shoulder-width apart, bend from hips, knees, and ankles and drop into a squat position. If you can, touch toes with fingertips. Keep chest up, look forward, and keep weight in heels.

B.

Jump out of the squat position. As you jump, extend legs and raise arms overhead, crossing wrists to make an X. Land with feet together, weight on the balls of feet. Keep a soft bend in knees and engage the core.

6. Spiderman

A.

Assume a standard pushup position, with palms just wider than shoulders, arms straight, and body in a straight line balanced between arms and toes.

B.

Bend arms, bringing the chest down as you lift right foot off the floor. Swing the right leg out sideways, bring right knee up toward right shoulder. Bring right foot back to the floor and push body back to the starting position. Repeat, alternating legs.

7. Jump Lunge

A.

Stand with right foot in front of the left. Keep torso as tall as possible as you bend both legs to sink into a lunge position. Don’t allow the front knee to go past toes.

B.

Jump with enough force to propel both feet from the floor. While in the air, scissor-switch feet.

C.

Land softly into a lunge position with the left foot in front. Repeat, alternating legs.

8. Mogul Jump

A.

Begin on all fours with arms straight and legs together. Lift knees off of the ground so that legs are bent at a 90-degree angle and weight is balanced between the hands and the balls of the feet. Shins should be parallel to the floor.

B.

Keeping arms straight and knees together, hop and rotate feet and knees to the left, rotating as much as possible. The knees should be perpendicular to the body and hips in line with the shoulders. Jump and rotate to the opposite side.

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