By Alex Orlov for Life by DailyBurn
Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. The training method has skyrocketed in popularity for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you've stopped working out, you'll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.
Not sure how to build your own HIIT workout plan? DailyBurn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You'll be thrilled how quick and convenient they are. Lose those excuses, it's time to HIIT it!
10-Minute Treadmill HIIT Workout
Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.
- Two-minute brisk walk (3.0 incline)
- Two-minute jog (1.5 incline)
- One-minute run (1.5 incline)
- Two-minute brisk walk (3.5 incline)
- Two-minute jog (3.5 incline)
- One-minute uphill sprint (3.5 incline)
10-Minute Indoor HIIT Workout
No gym? No problem. This high-intensity workout doesn't require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.
- 10 lunge jumps
- 20 pushups
- 30 squats
- 40 chair dips
- 50 mountain climbers
10-Minute Outdoor HIIT Workout
The weather's warming up, so why not take your workout outside? Spring into action with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.
- One-minute jog, 30-second sprint
- 20 single-leg step ups
- 20 squat jumps
- 20 tricep dips
- One-minute jog, 30-second sprint
- 20 incline pushups
- 30 plié squat jumps
- 10 incline lever pull-ups
- One-minute jog, 30-second sprint
- 10 decline pushups
- 20 power knee steps
- 10 burpees
More from Life by DailyBurn:
The 20-Minute TRX Workout
9 Delicious Green Smoothie Recipes
The Do-It-Anywhere HIIT Workout
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