Many of us struggle to fit a workout routine into our busy schedule. The human body was designed to move, and with just 30 minutes of exercise a day, you can decrease stress and anxiety and actually improve your energy levels.
The secret to shorter workouts is High Intensity Interval Training, also known as HIIT. This is a training technique where you give all out effort for a short period of time, followed by active recovery. Because of the high intensity of the workout, you can complete it in less than 30 minutes. It’s a short workout that can be done anywhere, even at home. There’s no equipment required, so there’s no excuse not to build a regular exercise routine!
If you’re the type of person who seems to run out of hours in the day, HIIT is perfect for you. It gives you the ability to mix things up, and target areas of your body that you really want to focus on.
We’ve got the 5 best HIIT workouts you can do in less than 30 minutes at home; this 30 minute workout is separated into five, five minute segments. Each segment focuses on a different area of the body. Hitting each of these segments in a HIIT format will result in a well rounded full-body workout.
- Dynamic Stretching
Stretching should always be the start to any workout. Start with your favorite stretches to get your blood flowing and your body ready to be activated. Dynamic stretches are the best option to start a workout. Dynamic stretches are controlled movements that prepare your body for intense movement. A five minute dynamic stretch flow will warm your body up for the HIIT workout to follow.
This 10 minute HIIT cardio workout is guaranteed to get your heart rate up and burn some serious calories. Do each exercise at high intensity for 45 seconds, followed by 15 seconds of rest. Switch up any exercise to your liking, but a few great suggestions are: Mountain Climbers, Squats, High Knees, Jumping Jacks, and Lunges. Repeat the sequence twice.
Cardio and muscular exercises are most often the primary elements of workout routines, but a well-rounded workout always should include core exercises. Strong core muscles can help you prevent injuries and perform everyday physical activities comfortably. This is a similar 10 minute HIIT format as the cardio, but focusing more on the core and abdominal muscles. Do each exercise at a high intensity for 45 seconds, followed by 15 seconds of rest. Repeat the following sequence twice for a full 10 minute core workout: Cross-Body Mountain Climbers, Straight Arm Plank, Bicycles, Hollow Hold, and V-Ups.
- Static Stretching
Ending a workout with stretching/recovery is just as important as starting a workout with stretching. Static stretching involves stretching a specific muscle and holding a position for 20-30 seconds. The best time to do static stretches is when the muscles are warm. Stretches for your hamstrings, shoulders, or any spot you need to focus on after a workout will help your body recover and overall, make your workout more effective. Static stretching for just 5 minutes after an intense HIIT workout will help you make the most out of your short workout routine.