By Kimberly Letros
SIX STAR AMBASSADOR
If you’re anything like me, then you probably dread a grueling cardio session on the treadmill or stair climber that feels like an eternity to complete. Instead of doing a ton of steady state cardio, I prefer to do shorter, more intense cardio sessions that rev up the metabolism and blast fat. I have outlined some of my favorite HIIT (high-intensity interval training) exercises in this article that may be utilized on their own or part of a strength-training program. These exercises will increase muscular endurance and tone the body by increasing fat loss when performed on a regular basis. They are also performance enhancing and can be used to increase an athlete’s vertical and explosive power.
Note: When doing any kind of HIIT training, it is vital to perform each interval at max effort to fully exhaust the muscle, and then rest sufficiently in order to perform the next set at maximum capacity.
JUMP SQUATS
The jump squat is one of the most intense full-body exercises that requires explosive power and will get your heart rate climbing. Perform a regular bodyweight squat, squatting as low as possible, but exploding upwards and jumping as high as you can at the top of the rep. Perform the reps at a fast pace for an interval of 20 to 45 seconds. Rest for 60 seconds and repeat.
PLYO LUNGES
A plyometric lunge or a jumping lunge is an exercise that effectively increases muscular endurance and improves cardiovascular strength. Perform a regular bodyweight lunge, and at the top of the rep jump and switch legs so you are lunging on the opposite leg. Keep switching midair as fast as possible for 20 to 45 seconds. Rest for 60 seconds and repeat.
BOX JUMPS
Box jumps will increase explosive power and vertical jump height while burning a ton of calories. Set up a step or grab a high box and jump up, exploding upwards as high as possible. Jump down and repeat as fast as possible for 20 to 45 seconds. Rest for 60 seconds and repeat.
SLED PUSHES
If you’re lucky enough to have turf and sleds at your gym, use them! Sled pushes are a great functional exercise that will increase the muscular endurance of the legs and glutes, and will make your heart rate skyrocket. Make sure to load the sled with enough weight so the interval is challenging for 20 to 45 seconds.
STATIONARY BIKE SPRINTS
Performing an intense interval on the stationary bike really allows you to go all-out and sprint to your maximum capacity. Increase the resistance and pedal as fast and hard as you can for 20 to 45 seconds. Ensure you rest a minimum of 60 seconds in order to sufficiently rest the muscle and perform the next set effectively.
