And you thought regular HIIT was hard
We didn't think it was possible to whip yourself into shape faster than with the proven go-hard-rest-repeat HIIT formula until we discovered this fresh mix. At Kore high-intensity training studio in New York City, each routine builds like an intensity crescendo to help you get the most out of every movement, says master trainer Joe Buffa, who created the body-changing session here. First up: Your abs, low back, and glutes get a rapid-fire firming with a kettlebell (or a dumbbell if that's what you have handy). Then it's time for ladder drills that will spike your fat melting.
"Ladders will burn out your muscles and leave you breathless," Buffa says; that muscle failure is where visible results are made. Plus, they build your mental tenacity and endurance. "Giving up too soon is sometimes just as bad as having a poor diet," Buffa adds. (We've got the eating worked out for you too.) Finish with a couple of dynamic moves and you'll see why we're hot for this new HIIT.
How it works: Warm up with five minutes of active stretches—plank walk-outs, high knees, butt kicks, arm circles, arm swings, and so on. Then do each move in order for the time or the number of reps and sets indicated. Complete this workout three to four times a week on alternate days.
Total Time: up to 15 minutes
1. Plank Cross-Tap
Start on floor in plank on palms. Press hips up and back into downward dog position (body forms an inverted V), reaching left hand to touch right foot. Return to start position.
Bend left knee out to side, bringing left foot up under- neath hips and reaching right hand across body to meet it. Return to start position. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.
2. Bell Pull-Over
Start on floor in plank on palms with kettlebell to outside of right hand. Keep hips square as you reach left arm across body to grab kettlebell, carrying (not dragging) it to left side.
Place it outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.
3. Squat-Jump-Punch Ladder
Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.
Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).
4. Push-up Press Ladder
Start on floor in plank on palms. Do 1 push-up.
Lower knees and come up to kneeling, then quickly press arms overhead with palms facing up. Repeat, this time doing 2 push-ups, then 2 shoulder presses. Continue, adding 1 rep each until you complete 10 push-ups and 10 shoulder presses. Then reverse the ladder down to 1 rep of each.
5. One-Arm Dead Row
Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it's almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That's 1 rep.
6. Reverse Sumo Squat to Press
Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.
Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.