We’re big fans of HIIT thanks to its ability to burn mega calories in less time. To amp up your usual strength training routine, add 30 second to 1 minute intervals of these high-intensity moves to get your heart pumping like crazy. By recovering with a strength training move, you’ll help improve your endurance and increase your metabolism.
This basic movement is an awesome calorie burner, burning up to 10 calories per minute! You can also expect increased coordination, plus its awesome for building bone density. As you jump rope, be sure to keep your elbows pulled in and your chin tucked. Ensure that you land softly each time and, to take up the intensity, increase your jump rate or switch to high knees.
Reverse Lunge to Oblique Crunch
This multipurpose move works the glutes and core while also challenging your balance and getting your heart rate up. Begin in a wide stance, stepping your left leg back into a reverse lunge, bending both knees to 90 degrees. Exhale as you drive up, twisting through your obliques as you reach your knee to your opposite elbow. Once you get the move down and are balanced, feel free to pick up the pace.
Kickboxing “4” Combo
This kickboxing combo is perfect for working your total body, especially your upper body and core. Throughout the course of the movement, stay light on the balls of your feet, really using your lower body to power your punches. Begin in a side stance, with your left leg forward and fists by your face. On one, jab with your front arm. On two, cross with your back hand. On three, jab with your front arm and, on four, raise your front knee, crunching through your obliques. Be sure to repeat on both sides.
In addition to getting your heart rate up quickly, speed skaters are great for toning the thighs, glutes and core. Begin in a small squat. On an exhale, jump to the right, landing on the right foot and driving your left leg beyond your right ankle. Spring off your right leg, landing on your left leg and driving your right leg back. You can choose to tap your back toe or, for a more advanced variation, keep your back toe elevated throughout the interval.
Knee Squat Jumps
For a move that will get your legs burning quick, knee squat jumps are a go-to. Begin in a squat position, with feet about hip-width apart. Exhale as you jump, hitting your knees with your hands. Be sure to land softly.
This intense move requires you to really use your core and activates your glutes. Begin in a plank position. Keeping your wrists stacked underneath your shoulders, jump your right foot up as close as possible towards your right hand. Use moment to switch your legs, taking your left foot towards your left hand. Continue through the movement, changing the jump to a tap if it becomes too intense.
MORE EXERCISES TO TRY:
- 8 Different Squats to Try
- 7 Travel-Friendly Resistance Band Moves for Total Body Toning
- Kill That Booty With Kettlebell Moves
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