Staying fit in winter isn’t easy. So here’s our gift to you: a half dozen exercises you can mix in infinite ways for a brief, convenient, intense, fat-burning, strength-building workout. Do them in the gym, at home, or anywhere at all.
Have nine minutes to kill waiting for the kids at the mall? Do the last three exercises. Got 15 minutes in the morning? Pick five moves.
The principle behind these combinations is high-intensity interval training, or HIIT. It’s simple: You do timed bursts of exercise interspersed with periods of brief rest. HIIT can improve cardiovascular health and preserve or even add muscle mass, studies show.
This dose of HIIT, from Jeff Cavaliere, C.S.C.S., M.S.P.T., creator of Athlean-X, couldn’t come at a better time.
READ MORE: Build Real Strength in Record Time with HIIT Workouts
For the optimal benefit, complete a session at least 3 or 4 times a week.
Standard Version
- Select 3 to 5 moves. Do each for 3 minutes, working in 30-second intervals (20 on, 10 off).
El Diablo
- Pick 4 moves; do each for 1 minute. Rest 20 seconds between moves, 1 minute between rounds. Do as many rounds as possible
1. Two-Point Renegade Row
- Assume a high pushup position, your hands on 6 kg (or lighter) dumbbells. Lift your left leg and pull that knee toward your chest. Lift the right dumbbell and pull it toward your hip. Return to the pushup position. Repeat, this time moving your right leg and the left weight. That’s 1 rep.
2. Dumbbell Thruster
- Hold a pair of 10 kg (or lighter) dumbbells at your shoulders. Keeping your chest up, squat until your thighs are parallel to the floor. Stand back up and raise the dumbbells until your arms are straight overhead. Then lower them back to your shoulders. That’s 1 rep.
3. Dumbbell Squat Curl Press
- Place 10 kg (or lighter) dumbbells about shoulder-width apart on the floor. Squat to grasp them underhand, and then stand with them as you keep your chest up. When they’re at your waist, curl them to your shoulders. Press them overhead. Reverse the movements. That’s 1 rep.
4. Split Squat Lateral Hop
- Assume a split stance, your left foot forward. Squat until your left knee is bent 90 degrees. Before your right knee hits the floor, hop slightly left, staying in a split squat position. Hop back right, then up. Land in a split stance, right foot forward. Repeat the sequence. Too hard? Do jump lunges.
5. Mountain Mule Kick
- Start in a high pushup position. Kick both legs up as if you’re doing a handstand. Land with your right knee tucked toward your chest and your left leg back. Then drive your left knee toward your chest as you straighten your right leg back. Repeat, leading with your left knee. That’s 1 rep.
6. Single-Arm Burpee
- Stand with your left hand on your chest. Bend your knees and fold forward until your right hand hits the floor. Hop your legs to a plank and touch your chest to the floor. Push back up (knees on the floor if needed) and stand. Repeat with your other arm. Too hard? Do a regular burpee.
READ MORE: 10 Ways You Can Use 5kg Dumbbells to Transform Your Physique
From: Men’s Health US
