This is an example of a 2:1 interval ratio—working at moderate intensity for two minutes and then high intensity for one minute without resting in between. You can repeat these up to two or three times or just go through them once to get the hang of it and then build from there. You can mix and match these for the 2:1 ratio workout, or create your own workout with other moderate- and high-intensity moves:
Moderate-intensity moves for two minutes:
Side-to-side lunges: Stand with your arms overhead and hands clasped, and step out to the right with your right knee bent. Then push off your right leg and return to standing position, with your arms still reaching overhead. Step out to the left and push off your left leg. Return to standing position with arms still reaching overhead. Continue alternating each side, and perform as many reps as you can in two minutes.
Squat and rear lunge: With your feet hip-width apart, stand with your hands clasped behind your head. Bend your knees and lower into a squat. With your left leg, step into a rear lunge and then step back up into your squat. Return to standing position. Repeat this process with the right leg. Perform as many of these as you can in two minutes—alternating legs each time.
High-intensity moves for one minute:
Side-to-Side Jumps: With your feet hip-width apart, squat down. Reach to the floor with your right hand—just outside of your right foot. Push off both legs and jump up and to the left, landing in a squat—with your left-hand landing to the outside of your left foot. Repeat these moves as quickly as you can for one minute.
Plank Pike Jumps: Assume a plank position with your hands placed directly beneath your shoulders—making a straight line with your body, from head to heels. While bracing your core, jump your feet so they land under your hips. Make sure your hands are firmly on the floor and then jump back to the starting position. That’s one rep. Next, repeat those moves as quickly as you can for one full minute.
Have fun being FIT with HIIT!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.
This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.