A Brief History of High Intensity Interval Training (better known as HIIT): The training modality began in the 1950s when Olympic athletes began doing sprints that challenged their heart rate to improve their fitness. Today, HIIT workouts have branched out to include moves like burpees, mountain climbers, and jump squats. Best of all, in 2022, you can get a really great HIIT workout with no equipment and minimal space, even when you only have 15 minutes.
On this week’s episode of Club Coach of the Month, Deja Riley, Lululemon ambassador, Mirror trainer, and founder of The Sweaty Smile Squad, offers what she calls a “feel-good fiery cardio workout,” and it’s as fun as it sounds. In two rounds of six moves, you’ll challenge your entire body (but primarily your hamstrings, glutes, and quads), increase your heart rate, and improve your cardiovascular fitness.
After a brief warm-up, you’ll become familiar with the six movements of this HIIT circuit. When you’re ready, go ahead and turn up the volume on your music and hit play on the video.
6 HIIT moves for a fast and fun 15-minute HIIT workout with no equipment
Bring your feet under your shoulders and place your hands on your hips. Start jumping on the spot, and each time you land, alternate between kicking your left foot to your left glute, landing on both feet, and then repeating on the right side. For a low-impact alternative, eliminate the jump and simply alternate kicks to the butt from this wide-legged stance. Repeat for 45 seconds.
Stand on your right side, shift all of your weight onto your right foot, and cross your left foot behind you, allowing your left toes to hover above the ground. Take a big jump (or step) to the left, landing on your left foot and allowing your right foot to cross behind it. Continue rocking back and forth, swinging your arms from side to side for extra momentum, until the 45 seconds is up.
3. Side to side lunges
Bring your feet to the touch. Shift your weight into your right foot and step your left foot to the side, bending your left knee as you do so, while keeping your right leg straight. Step back to center and switch sides. (Alternatively, you can step your right foot over your left and then switch sides, depending on how much space you have.) Continue moving back and forth for 45 seconds.
Bring your feet up to play and place your arms at your sides. Gently bend your knees and move your feet out so they are wider than your hips. At the same time, raise your arms out to your sides in line with your shoulders. Return to your starting position and continue doing jumping jacks for 45 seconds.
5. Jumping Reverse Lunges
Bring your feet together under your hips. Jump or step back into a reverse lunge so your left foot is back, heel high and both knees deeply bent. Jump or bring your feet back together, then switch sides. Continue for 45 seconds.
6. Marches around the world
This is your active recovery, meant to allow your heart rate to drop after those higher intensity movements. Start walking in place, and every 10 seconds, make a quarter turn to the left until you complete the circle. You can pump your arms for a little extra boost here.