A brief history of high-intensity interval training (better known as HIIT): The workout method began in the 1950s when Olympic athletes began doing sprints that challenged their heart rate to improve their fitness. These days, HIIT workouts have diversified to include moves like burpees, mountain climbers, and squat jumps. After all, in 2022, you can get a really great HIIT workout with no equipment and minimal space, even when you only have 15 minutes.
In this week’s episode Coach of the Month Club, Deja Riley, Lululemon ambassador, mirror trainer, and founder of The Sweaty Smile Squad serves up what she calls a “feel-good fire cardio workout”—and it’s as fun as it sounds. In two rounds of six moves, you’ll challenge your entire body (but mostly your hamstrings, glutes, and quads), raise your heart rate, and improve your cardio fitness.
After a short warm-up, you’ll enter six steps in this HIIT circuit. When you’re ready, go ahead, crank up your music and press play on the video
6 HIIT moves for a quick and fun, 15-minute, no-equipment HIIT workout
Bring your legs under your shoulders and place your hands on your hips. Start hopping in place, and whenever you land, alternate between kicking your left leg toward your left glute, landing on both feet, then repeating on the right side. For a low-impact alternative, skip the hop from this wide-leg stance and just alternate butt kicks. Repeat for 45 seconds.
Stand on your right side, shift all your weight onto your right leg, and cross your left leg behind you, allowing your left toes to hover above the ground. Take a big leap (or step) to the left, landing on your left foot and allowing your right to cross behind it. Continue to sweep your arms back and forth for extra momentum until the 45 seconds are up.
3. Side lung
Bring your feet to touch. Shift your weight into your right leg and extend your left leg out to the side, bending the left knee while keeping your right leg straight. Go back to center in a switch direction. (Alternatively, you can raise your right leg to meet your left and then switch sides, depending on how much space you have.) Continue back and forth for 45 seconds.
4. Jumping Jack
Bring your feet to touch and keep your arms at your sides. Bend your knees gently and plant your feet outwards, so that they are wider than your hips. At the same time, extend your arms wide by your sides, in line with your shoulders. Return to your starting position and continue ripping through the jumping jack for 45 seconds.
5. Jumping reverse lunges
Bring your legs together under your hips. Jump or reverse into a reverse lunge so that your left leg is back, heel high, and you’re deeply bent at both knees. Jump or step your legs back together and then switch sides. Continue this for 45 seconds.
6. Marches worldwide
This is your active recovery, which aims to lower your heart rate after more high-intensity exercise. Start marching in place and take a quarter turn to the left every 10 seconds until you come full circle. You can pump your arms for some extra speed here.