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Quick and Easy HIIT Workouts

High intensity interval training (HIIT) is an exercise technique that involves intense bursts of high-intensity movements followed by varied periods of low-intensity or low-impact active rest or even complete rest. HIIT workouts are great options for people short on time, as they do not generally take more than 20 minutes. This type of training has the potential to burn maximum calories in a minimum amount of time, making it a great option for weight loss or to boost metabolism.

Sequence: Repeat this workout in sequence 3 times

Target muscle groups: upper back, shoulders, chest, buttocks, abdominals, hamstrings, calves

Total workout time: 30 minutes

Back Flies

Black Flies

Reps: 15

Standing shoulder width apart, bend your upper body to a 45-degree angle. With a dumbbell (no less than 5 pounds) in each hand, lift both arms to shoulder height. Briefly hold and return both arms to the front of your body. Repeat 15 times.

Challenge: Increase the weight of your dumbbells.

Rest: 1 minute

Lay with your back on the ground and preform slow movement abdominal crunches for 1 minute.

Chest Flies

Pushup GIF

Reps: 15

Laying on your back, place a dumbbell (no less than 5 pounds) in each hand. Start by straightening your arms above your body and slowly pulling your arms apart so that the back of your arms touches the ground. Repeat 15 times.

Challenge: Increase the weight of your dumbbells.

Rest: 1 Minute 

This is an inactive rest.

Squat Jumps

Squat Jumps

Reps: 10 

Standing with your feet shoulder-width apart and hands at your chest, slowly bend your knees to a 90-degree angle. Slightly pause and jump into the air, softly landing with your feet planted firmly on the ground. Lower your body back into the squatting position to complete the rep.

Challenge: Add ankle weights to create more challenging jumps.

Rest: 2 minutes

Perform lunges for a full 2 minutes.

Single Leg Glute Bridge

Hamstring Hold

Reps: 10 per leg

Lying on your back, slowly lift one leg straight in the air and hold your hips for five seconds until you feel a slight pulling or stretch in your hips and hamstrings. Release and lay back down. Repeat 10 times per leg.

Challenge: Increase the holding time.

Rest: 1 minute 

Perform a plank for 1 minute.

Speed Skaters

Squat Jump GIF

Reps: 30

From a normal standing position, take a giant step out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body. Quickly step left, bringing your right arm behind you and your right arm across your body. Quickly build up speed alternating sides.

Challenge: Increase the quickness of your movements.

More Information

For more information about athletic training and workout programs, contact us here.


The exercises provided by Memorial Hermann IRONMAN Sports Medicine Institute are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan. Exercise is not without is risk and this and any other program may result in injury. To reduce risk of injury during this or any other exercise, please consult your healthcare provider or an IRONMAN Sports Medicine Institute specialist for appropriate safety precautions. As with any exercise program, if you feel faint, dizzy, or have any physical discomfort, stop immediately and consult a physician.