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The HIIT Workout that Tones in 30 Seconds

How many times have you been slogging through a workout, wishing you could get out of there faster without sacrificing results? That's the beauty of high-intensity interval training—it's as efficient as it is intense, and making HIIT a regular part of your gym routine can practically guarantee you reach your goal, whether that be slimming down or upping your endurance, in half the time. Who wouldn't want that?

HIIT is the perfect way for a busy woman to break a sweat, and fitness and wellness coach Adam Rosante is making it even easier, thanks to his new book The 30-Second Body, which comes out March 17. We got the brains (and brawn) behind The People's Bootcamp to share six moves that take just 30 seconds each, for a workout that won't take more than 10 minutes out of your day. We know you can find ten minutes. Get ready to get sweaty. 

How it works: Perform the moves ahead back-to-back for 30 seconds each, resting only when absolutely necessary. After you've completed all six moves, rest for 30 seconds and repeat in this format twice more for three total rounds. (If you really want to push yourself, aim to complete a total of six rounds.) In the final round, count how many reps of each move you're able to complete. (Make sure you write it down. You're not going to remember!). Each time you do the workout, try to increase that number. Perform this workout three times each week on non-consecutive days.

Total Time: up to 30 minutes

You will need: No equipment

1. Pencil Squats

A.

Stand with your feet together, arms raised overhead. Hop your feet apart to drop down into a low squat, simultaneously reaching the fingertips down behind your heels.

B.

Hop your feet apart to drop down into a low squat, simultaneously reaching the fingertips down behind your heels.

Sets:

1

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Modification: Lose the hops. Step out to the right, lower into a squat, and back to start. Repeat on opposite side. Arm movements are the same.

2. Oblique High Knees

A.

Stand tall with your feet shoulder-width apart and arms forming a T at chest level, fingertips pointing towards each other.

B.

Sprint in place, raising knees to hip height while bringing opposite elbows toward opposite knees.

Sets:

1

Reps:

AMRAP for 30 Seconds

3. Spiders

A.

Start in a pushup position with wrists directly under the shoulders. Bend the elbows straight back to lower the chest to 1 inch above the floor.

B.

As you lower, bring the right knee in toward the right elbow. Press back up to start. Repeat the motion with the left knee. That’s 1 rep.

Sets:

1

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Perform the move with your knees on the floor. To further modify, perform regular push-ups.

4. Star Bursts

A.

Stand with feet together. Bend the knees and push the hips back into a low squat, contracting your core and drawing your arms in to the center of your body.

B.

Explosively jump up as high as you can, extending arms and legs out to form an X. Land softly, pausing only briefly at the bottom of the movement, and repeat.

Sets:

1

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Lose the jump. Squat low and stand, extending arms overhead into a Y and right leg out to form half an X. Repeat with opposite leg.

5. Muay Thais

A.

Stand with feet hip-width apart. Brace your core and extend left leg out to the side, pointing your foot and resting the tip of your big toe on the floor. Reach hands toward the corner of the ceiling in the opposite direction to form a straight line from fingertips to toes.

B.

Contract your core as you raise your left leg in to hip level. At the same time, bend elbows and lower arms until your right elbow meets your left thigh. Return to start. Continue repeating the movement on one side. Then switch sides and repeat.

Sets:

1

Reps:

AMRAP for 30 Seconds

6. 100 Meter Dash

A.

Sprint in place as fast as you can, pumping your arms and raising your knees to at least hip level.

Sets:

1

Reps:

AMRAP for 30 Seconds

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