H.I.I.T - High intensity interval training is a great way to get a very challenging workout even if you don't have a lot of time. This type of training involves periods of intense work followed by periods of recovery and is strongly associated with weight loss, improved cardiovascular endurance, and improved athletic performance.
H.I.I.T. isn't for everyone. If you have any heart issues, high blood pressure, or joint problems ,such as arthritis, consult your doctor before performing exercise like this.The Workout - All exercises should be performed at a fast pace and done as many times as possible during the designated time period. Due to the speed of the workout, full range of motion is not necessary for each exercise.
5-10 minute warm up - on any piece of cardiovascular equipment.
15 seconds - push ups
10 seconds - rest in standing position
15 seconds - scissors jumps
10 seconds - rest on floor in push up position
repeat three times without stopping and then take a longer rest before going to the next set of exercises.
15 seconds - seated row
10 seconds - rest in standing position
15 seconds - squat jumps
10 seconds - rest in seated row position
repeat three times
15 seconds - standing alternating should presses
10 seconds - rest
15 seconds - jumping jacks
10 seconds - rest
repeat three times
15 seconds - alternating single arm bicep curls
10 seconds - rest in mt. climber position
15 seconds - mt. climbers
10 seconds - rest in standing position
repeat three times
15 seconds - tricep dips
10 seconds - rest
15 seconds - jump rope with or without rope
10 seconds - rest
repeat three times
15 seconds - crunches
10 seconds - rest in plank position
15 seconds - side plank with hip lift
10 seconds - rest in crunch position
I provided video for all exercises in case you're unsure of what any of them are. Other than that, enjoy!
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