What really sets high-intensity interval training (HIIT) apart from standard circuit workouts is its efficient pace. HIIT has you flowing quickly and fluidly from one exercise to the next, keeping your heart rate high and rest intervals short.
This 10-minute leg and core HIIT session, led by Keoni Hudoba, founder of core-intensive virtual training program COREntine, is a prime example.
"I love a flow in a workout," Hudoba says. "I want one movement to organically go to the next. We have 10 minutes together, so we have to make it effective."
All you need to start flowing in this quick routine is one medium weight and a few feet of space — but you might want some water nearby, too.
Prepare your body with a few dynamic warm-up exercises first.
You'll perform each exercise below for 60 seconds. If you don't have a medium weight handy, you can swap for a dumbbell alternative, like a jug of water.
Looking for a challenge? After you finish the circuit, take a 60-second break, then run through one or two more rounds, Hudoba says.
- Reverse Lunge With Oblique Twist: Holding one end of the weight in each hand, drop into a reverse lunge and twist toward your front leg, contracting your core.
- Pulse to Lunge: "If the weight ever becomes too much, my friends, drop your weight off to the side," Hudoba says. "Let this be about the lower body."
- Deadlift to Side Bend (Left): Hinge your chest forward and slide your glutes back, keeping your back flat and your weight in the left leg.
- Reverse Lunge to Balance (Left): To make this move more challenging, you can drive your rear knee to your chest as you stand up from your reverse lunge.
- Lunge With Side Bend (Left): Hold the bottom of your reverse lunge as you bend to your left with your dumbbell in your left hand.
- Runner's Hop (Left): "Get explosive in this," Hudoba says. But if that's too much, you can simply drive your right knee up, keeping your left leg planted.
- Deadlift to Side Bend (Right): Hold your dumbbell close to your right leg, melting toward the ground.
- Reverse Lunge to Balance (Right): Focus on using your right leg to move your body from the reverse lunge to standing.
- Lunge With Side Bend (Right): "Pick a point of contact with your eyes," Hudoba says. "Use that as your balance point."
- Runner's Hop (Right): Feel the power all the way through your toes as you drive your knee and fingertips up.
Remember, this is a high-intensity routine, so you'll want to take a few minutes to cool down properly to stay injury-free.
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