A piece of expert advice that Mike gave me before I started is to be aware that the better shape you’re in, the more difficult it will be to get your heart rate up. (Sounds confusing, right? Don’t worry, I’ll explain why.) If you work to condition your body to do 20 squat jumps easily, for example, then your heart rate will be much lower than someone who has never done 20 squat jumps before. Or in other words, the more practiced you are, the more you will have to challenge yourself to get your heart rate up. If you were fatigued by doing 20 squat jumps last time, try doing 25 squat jumps in your next workout to keep getting in better shape and conditioning your body.
On the other hand, if you’re completely new to HIIT, make sure to also listen to your body and don’t overdo it if you absolutely can’t catch your breath. Make it a goal to rest for only about 30 seconds between sets, but if you need a few more seconds to catch your breath, don’t hesitate to extend your active recovery a bit. Keep it challenging, but take baby steps if you need to!
Make sense? Let’s jump right into the exercises…
1. SQUAT JACKS
Traditional jumping jacks may get your heart rate up, but this variation involving a squat packs an even bigger punch. Plus, you’re getting a full extension between your knees and hips, so you’ll definitely feel this in your quads—talk about a great cardio exercise that gets your heart pumping AND works your leg muscles. Start with your feet hip distance apart, knees and hips slightly bent. Jump into a “star” position, with arms out at an angle. Bend your knees as you land, lowering into a squat position, then repeat. Perform 30 reps.
2. LUNGE WITH TWIST + PUNCH
Start with legs apart, in an exaggerated lunge position. Bring your back knee forward, while simultaneously twisting your torso and making a quick punch motion with your opposite arm. Return to starting position and repeat 15-20 times on each side to get your heart rate up.
3. MEDICINE BALL SLAMS
This one is pretty straightforward, but trust me when I say that it is not easy! It’s also a great move to do if you have any lower body injuries, as you can get some great cardio in without having to run, spin, climb stairs, etc. However, if you want this to be effective, make sure you really get your upper body and arms engaged. Using a medicine ball, lift above your head, and slam the ball onto the ground as hard as you can (make sure you’re doing this somewhere where the ground won’t get damaged so you can go all out). The harder you slam, the quicker you’ll get your heart rate up. Try to complete 15-20.
Safety Tip: Make sure to keep a natural bend in your legs and hips throughout, and when you bend down to get the ball, don’t bend from your lower back. Instead, squat from your legs to get the ball to prevent injury and strain.
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4. BURPEES WITH PUSH-UPS
Anyone who has done burpees before knows that they are killer for cardio, and take a lot of practice. In this variation, you’ll add a push-up to make it extra effective, while keeping your hands on the ground the entire time—think of it as a traditional burpee, without standing up at the end of each rep. To do this, start in push-up position, lowering yourself down then pushing back up (this can be done on your knees or on your toes). Then, jump your legs forward toward your hands, and back to starting position. Then repeat—push up, jump forward, jump back. The jumps will get your heart rate up, while the push-ups will tone your arms at the same time. For women, repeat 15 times, and guys, aim for 20.
5. ICE SKATER HOPS
To do this move, imagine yourself gliding side to side like a skater on ice. Start on one foot, with the opposite hand touching your toes, then swiftly jump to the other side, and touch your toes with your opposite hand, creating a “gliding” motion. A note to remember from Mike: “I don’t like doing this with a twist because it can really twerk your knee and twist it, which can result in injury. Instead, stay centered and keep your weight in your alternating foot, reaching down to tap (if you can!) at each side. Instead of touching your toe behind your leg, you want to just tap your foot next to the other.” Repeat 20 total.
6. AB BRIDGE + CRUNCH {SUBHEAD}
Doing simple crunches may work your core, but just doing crunches won’t get your heart rate up as high as if you add extra moves in. If you add a bridge in between each crunch, it will get you breathing, working, and sweating more. To really get the most out of this move, repeat this pattern 20 times: raise hips to bridge, lower down, crunch, reverse crunch (bring legs in to core), repeat from beginning. Bridge, down, crunch, reverse crunch, down, bridge… keep it going!
I hope you try these HIIT moves at home, and get that heart rate up! Or, if you’re in the L.A. area and you’d like to schedule a workout with Mike himself, you can reach out to him here.
Xx GM