picking up the pace with your strength routine. As such, you might want to drop the weight just a bit to be safe.
Below is an example of an upper-body strength HIIT circuit that you can repeat 3 or 4 times. Try to move quickly during each move, but be careful not to skimp on good form:
Alternating Bicep Curls: 45 seconds
Rest: 15 seconds
Push Up Rows: 45 seconds
Rest: 15 seconds
Overhead Tricep Extensions: 45 seconds
Rest: 15 seconds
Lying Chest Press: 45 seconds
Rest: 15 seconds
Shoulder “L” Raise: 45 seconds
READ: The Waist Trainer Workout: 5 Moves To A Slim Midsection
On your cardio days, you can mix up your favorite cardio moves on or off the machine to keep your heart pumping and incorporate more muscles than you would by running on the treadmill. Here’s an example of a cardio HIIT routine to try:
High Knees: 45 seconds
Rest: 10 seconds
Plank Jacks: 45 seconds
Rest: 10 seconds
Bicycle Crunches: 45 seconds
Rest: 10 seconds
Mountain Climbers: 45 seconds
repeat 1 time then move to the next circuit
Push-Ups: 45 seconds
Rest: 10 seconds
Skater Hops: 45 seconds
Rest: 10 seconds
Plank Up/Downs: 45 seconds
Rest: 10 seconds
Squat Jumps: 45 seconds
repeat 1 time then repeat the entire workout or stretch!
If you can turn 2 or more of your gym days into HIIT workouts, you should start to see noticeable changes in your body from the inside out.
Be sure to warm up for 10 minutes and cool down for at least 10 minutes after your workout to prevent injury and decrease your recovery time. And don’t just jump into workouts without first perfecting your form. There’s no shame in modifying or swapping out any move as your body needs!
Sharita Jennings is a fitness and travel enthusiast and creator of Get Fit Like That, LLC. She is a health policy attorney and ACE certified group fitness instructor and fitness nutrition specialist. She provides online fitness plans and leads group fitness classes in Washington DC. Check out her fitness tips and workouts at GetFitLikeThat.com.