HIIT (High-Intensity Interval Training) is perfect for days when you do not have a lot of time on your hands but still want to get a good workout in.
With HIIT workouts, you can burn fat, improve cardiovascular health, endurance, and strength, and get in a full-body workout in just a short amount of time.
For this 12-minute HIIT workout, perform each exercise for 45 seconds and rest for 15 seconds before moving to the next exercise. After you complete each exercise one time, take a 1-minute break and repeat the circuit two more times. If you are a beginner or are resuming exercising after a long hiatus, you can try the modified version of this 12-minute HIIT workout.
- Stand upright with your feet shoulder-width apart
- Bring your right knee towards your chest (or as high as you can comfortably)
- While bringing your right foot down to the ground, bring your left knee towards your chest
- Switch legs and repeat the movements while maintaining a swift, jumping motion
Modification – Instead of jumping, switch your feet in a slow, marching motion.
- Start in a high plank position, ensuring that your weight is distributed evenly between your palms and feet
- Keep your hands around shoulder-width apart and your feet around hip-width apart
- Lift your right foot off the ground while pulling your right knee towards your chest
- Switch your legs by bringing your right foot back towards the starting position and bringing your left knee towards the chest
- Alternate between the two legs as fast as possible while maintaining a stable core (avoid swinging your hips left and right)
Modification – Switch your legs in a slow, controlled manner by bringing one knee towards the chest, returning to the plank position, and then performing the same movement on the other side.
- Start in an upright position
- With your arms over your head, jump and land in a squat position, placing your hands in front of you on the floor
- Shift your weight on your hands and jump your feet back till you come in a high plank position
- Perform one pushup
- Jump both your feet to return to the squat position with your hands on the floor
- Stand upright and jump with both your arms raised over your head
- Land back in the squat position and repeat
Modification – Perform all steps without the jumps. When moving from the squat position to the plank position and vice versa, move each leg one by one.