Ready for a full-body workout you can do in your home? Our in-house trainer, Amanda Lee, is sharing how to use HIIT workouts to tone your whole body and burn the maximum amount of fat. “I love HIIT workouts because they are super effective and highly efficient. They burn the most amount of calories in the shortest amount of time. HIIT workouts are also great because they require no equipment, so you can do them anywhere.” Learn the rotation below.
*Perform each exercise for 30 seconds, and take a 10-second break after each exercise.
How to: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs out to shoulder-width apart and stretch your arms out and over your head. Jump back to starting position. Repeat.
Jumping jacks are a great warm-up and quickly burn fat.
How to: Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front. Continue jumping back and forth, pausing as little as possible.
Jumping lunges work your butt and thighs while also burning serious calories.
The Move: Mountain Climbers
How to: Assume a push-up position with your arms straight and your body in a straight line. Raise your right knee toward your chest. Then return to the starting position and repeat with your left leg. Continue alternating.
Mountain climbers are an excellent core workout for a flatter stomach.
The Move: Incline Push-Ups
How to: Stand in front of a table or bench, then place both hands shoulder-width apart with your fingers pointing forward. Step your body back into a plank position, with your abs tight and back straight. Bend your arms to help you slowly lower your chest toward the bench. Straighten your arms to bring yourself back up into a straight line.
Push-ups are the single best upper-body workout, and they also strengthen your core.
How to: Stand with your feet just outside shoulder-width apart, toes turned slightly out. Squat down with your weight in your heels. When you hit the bottom of your squat, squeeze your butt tight and push up through your legs and heels as you jump straight up. Land softly, then use the momentum from landing to go right into your next squat.
Squats are amazing for sculpting your legs and butt.
How to: Position your hands shoulder-width apart on a bench or chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms as you bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.
Dips are the best at-home tricep exercise. They tighten and tone up the back of your arms.
How to: Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Jump up, then bend your knees, and lower your body into a squat. Jump your feet back to softly land on the balls of your feet in a plank position. Jump your feet back to just inside your hands. Reach your arms over your head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.
Burpees work everything—from your legs to your core. They are also great cardio because they get your heart rate up quickly.
How to: Lie down on your back. Keep your lower back on the ground with your arms at your sides as you lift the right leg off the ground. Lift the left leg so it hovers a few inches off the floor. Switch the position of the legs, making a flutter kick motion.
I absolutely love this ab workout. After 30 seconds you will feel a serious burn.
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