Even those who have only dipped their toes into the fitness scene over the past few years are at least somewhat familiar with high-intensity interval training (HIIT). Like anything that achieves massive popularity, the craze has its fair share of scoffers and skeptics, yet no one can deny the simple science behind these workouts.
Unlike more traditional exercises, such as a light jog or bench press, HIIT workouts typically require effort from the entire body and consist of quick bursts of physical exertion over short periods of time.
Many people throw the HIIT label on various workouts that should not actually be considered HIIT. Knowing the difference is important in order to set proper expectations and goals. Likewise, having a good routine will help you establish a consistent routine.
Here to help is Nikki Metzger, a HIIT expert and longtime influencer for Generation Active. Nikki is the founder and owner at BODI, a high intensity strength and conditioning workout studio in Scottsdale, Arizona. In 2015, Women’s Health tabbed her a “Next Fitness Star.”
As a personal trainer, business owner, social media star, wife and mother, Nikki understands how time can often feel scarce for those with busy schedules and appreciates the value of a quick workout. She also knows the importance of staying active and looking great year-round.
All you need is 20 minutes of high intensity interval training 3 times a week”
Nikki recommends a killer HIIT circuit that involves the following six exercises:
- Squat and Press
- Box Toe Taps
- Plank Row + Two Froggers
- Box Pushoffs
- Burpee Shoulder Press
- Box Jumps
“Perform each move 30 seconds on, 10 seconds off, one after the other. Rest two minutes and repeat for a total of four rounds,” Nikki says. “Totally doable, right?”
These six workouts demand fast movement of both the body’s core and limbs, simultaneously balancing muscle usage and strengthening cardiovascular endurance. Moreover, they can be done just about anywhere.