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By: by Amino Science
You’re slammed with deadlines and duties and can’t do your usual 45-minute treadmill session or kettlebell workout. And a busy schedule has interrupted your normal exercise routine 2 days in a row. No worries! When you don’t have time to work out, strap on your cross trainers and enjoy this 10-minute cardio and strength-training HIIT session. Who said short workouts can’t be just as effective as longer workout routines? We certainly didn’t!
High-intensity interval training (HIIT) involves short bursts of maximum exercise effort. With a HIIT exercise session you get all the health benefits of a regular workout but in a concentrated amount of time.
A HITT workout doesn’t just burn calories while you’re sweating. You’re burning more calories after your workout than you would with steady-state cardio exercise like running (1).
And if it’s weight loss you’re working toward, then a HIIT workout is a good way to shake up your daily routine. An analysis of 77 studies showed that people who participated in HIIT workouts lost 28.5% more fat than people who engaged in moderate-intensity workouts (2).
Going all out with high-intensity also boosts blood flow and helps to lower blood pressure and blood sugar levels.
So rather than saying, “I don’t have enough time to work out,” instead just go hard for 10 minutes and you’ll have met your physical activity goals for the day!
We don’t want any excuses keeping you from working out, so this HIIT workout focuses on bodyweight exercises only. Get ready to jump, lunge, and get that heart rate up! And be sure to fuel your workout with Perform, a patented essential amino acid supplement that improves strength, focus, and endurance for peak athletic performance.
The first minute and a half is dedicated to dynamic stretching.
1. Butt kicks: 30 seconds
Run in place, kicking your heels high to your butt.
2. Straight leg kicks: 30 seconds
Keeping your legs straight, kick your right leg up to touch your left hand. Kick your left leg up to reach your right hand. Keep repeating, kicking one leg after the other to stretch your hamstrings.
3. Jumping jacks: 30 seconds
Do quick, full-range-of-motion jumping jacks to warm up your shoulders, arms, and legs.
The next 3 minutes are dedicated to high-intensity cardio exercises that get your heart pumping.
1. Burpees: 1 minute
Burpees can be a confusing series of movements. Here’s how to do them right:
2. Jump lunges: 1 minute
Correct form is important to keep your knees and muscles safe from strain or injury.
3. Star jacks: 1 minute
Raise that heart rate to max intensity with star jacks!
These 3 minutes are dedicated to strength, but that doesn’t mean you won’t be pushed to maximum calorie-burning capacity. Let’s take it to your mat.
1. Push-ups: 1 minute
There’s a reason why push-ups never go out of style. They work the arms' major muscle groups: chest, shoulders, and abs!
If traditional push-ups are too challenging, then put your knees on the floor for modified push-ups.
2. Tricep dips: 1 minute
Let’s get the other side of those arms!
3. Mountain climbers: 1 minute
Time to work your abs, arms, and legs and get that heart rate back up.
Back to some dynamic aerobic exercises we go!
1. Squat jumps: 1 minute
Never let your knees go past 90 degrees on squat jumps and be sure to modify as necessary.
2. Skaters: 1 minute
Go as fast as you can with these skaters and imagine you’re on the slopes for some extra propulsion.
3. High knees: 1 minute
Let’s finish off this 10-minute workout with some high knees. Run in place, lifting your knees up to your chest for a full minute.
There you have it, folks! A HITT workout can step in whenever you have a busy day and a full to-do list. There’s never a reason to let lack of time steal you from an awesome workout ever again.
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Combined with a healthy diet rich in amino acids, cardio training benefits your body and mind. The best cardio workouts help you lose weight and reduce the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, and certain types of cancer.
If you’re dedicated to exercise, you may be overexercising, and not even know it…especially if you are trying to lose weight or are an amateur or competitive athlete. So, are you exercising too much? Read on to find out!
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