Health and Fitness

This Full-Body HIIT Workout Will Smoke Your Abs and Get You Sweaty

When it involves short-yet-effective train routines, a full-body HIIT exercise is hard to beat.

“Probably the number one reason why HIIT workouts are popular is because they’re get-in-and-get-out-quickly kind of workouts,” licensed private coach Francine Delgado-Lugo, CPT, motion and energy coach and cofounder of Form Fitness Brooklyn, tells SELF.

HIIT stands for high-intensity interval coaching, and it’s an train methodology that entails bursts of max-effort work adopted by shorter intervals of relaxation. There are tons of advantages of normal HIIT coaching, together with elevated VO2 max (how a lot oxygen your physique is ready to use throughout train) in addition to enhancements in insulin sensitivity (how responsive your cells are to insulin), cardiovascular operate, and blood strain, as SELF beforehand reported. Like we talked about, HIIT can also be super-efficient for the reason that excessive work-to-rest ratio means you may get a vigorous exercise in a brief period of time.

Now, what makes a great HIIT exercise? First and foremost, it ought to function workouts you know the way to do nicely. Delgado-Lugo explains it this manner: “The better you know your form to be on a specific movement, the more efficient you’ll be able to be in your movement, and the more work you’ll be able to get done in that short period of time.”

An excellent HIIT exercise additionally consists of actions that work your muscular tissues and joints by means of a number of planes of movement and never simply ahead and backward, as this helps enhance your potential to maneuver safely and effectively in just about any state of affairs. Moreover, a strong HIIT routine options compound actions as an alternative of isolation workouts, for the reason that former entails a number of muscle teams working (versus only one) and thus extra successfully spikes your coronary heart fee. Focusing on compound strikes additionally ensures your HIIT exercise targets your whole physique, as an alternative of honing in on only one space.

With all this in thoughts, Delgado-Lugo created the under five-move full-body HIIT exercise that may spike your coronary heart fee, problem your muscular tissues, and have you ever sweating in a number of planes of movement. This 20-minute routine is really total-body: You’ll smoke each main muscle group with strikes just like the plank up-down, squat, and sit-up to overhead attain.

Important callout: Given all superb advantages of HIIT, it’s possible you’ll be tempted to do that routine for each exercise. But Delgado-Lugo recommends slotting HIIT into your schedule simply two to a few days per week. That method, you continue to have time for energy coaching and restoration—two different super-important elements of a well-balanced health program. (Need some concepts for energy coaching? Consider this four-move upper-body exercise, this five-move full-body circuit, or this beginner-friendly core routine.)

Also essential: Before you leap into this exercise, take a couple of minutes to softly warm-up your physique. Simple workouts like glute bridges, hip circles, squats, and modified leaping jacks can assist put together you for the actions to return and cut back your danger of harm.

Ready for an superior full-body HIIT exercise that’ll depart you sweaty and breathless? Keep scrolling for the whole lot it’s good to know.

The Workout

What you want: Just your body weight. You can also need an train mat for consolation.


  • Jumping jack
  • Squat
  • Skater hop to flooring contact
  • Sit-up to overhead attain
  • Plank up-down


  • Do every transfer for 40 seconds, then relaxation 20 seconds earlier than beginning the following train.
  • After you’ve executed all 5 strikes within the circuit, take a brief break to catch your breath. How a lot relaxation you want will rely in your health degree and different elements, however usually, intention for 30 to 60 seconds of relaxation in between circuits.
  • Complete 4 rounds whole.

Demoing the strikes under are Jowan Ortega (GIFs 1 and 4), a private coach, sports activities efficiency coach, and companion at Form Fitness in Brooklyn; Nikki Pebbles (GIF 2), a particular populations private coach in New York City; Heather Boddy (GIF 3), a gaggle health teacher and creator of the Geeknasium exercise program; and Lanoa Curry (GIF 5), a gaggle health teacher in NYC who teaches lessons at Mile High Run Club and Crunch Gym.

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