Not everyone has the time to hit the gym, but everyone needs to exercise to be healthy and to stay fit. High-intensity interval training solves that problem. They only last for a few minutes and still give you the benefits of prolonged endurance training. So here are the workouts you can do at home with barely any equipment needed, which are sure to get your muscles working and your body sweating. Now you can’t say you have no time to workout.
The five-minute workout.
Jen Ator, Women’s Health fitness editor and author of Shape-Up Shortcuts, lists the five moves you have to do for 50 seconds each with only a 10-second rest in between. You’ll need a pair of dumbbells for this one.
1. Skier swing
2. Plank walk-up
3. Dumbbell squat thrust
4. Alternating shoulder press
5. Lateral shuffle
For reference, watch the video below.
The seven-minute workout
Here’s a workout that alternates exercising the large muscles in your upper body with those in the lower body. Each move goes on for 30 seconds, and there’s a 10-second break in between.
1. Jumping jacks
2. Wall sit
4. Abdominal crunch
5. Step-up onto chair
7. Triceps dip on chair
9. High knees running in place
11. Push-up and rotation
12. Side plank
You can download the seven-minute workout app for your phone and tablet!
The 12-minute workout following the 10-20-30
This workout can be applied to any form of cardio—running, biking, or rowing. You go at a comfortable pace for 30 seconds, then speed up in the next 20 seconds, and then go all out in the last 10 seconds. Repeat the whole thing for four more times.
After those five minutes, stop completely or walk slowly for two minutes. Then repeat the five-minute circuit again.
The 15-minute turbocharged slim-down workout
This routine created by performance coach Joel Sanders will build your stamina and tone your muscles.
Do as many reps as you can in 20 seconds, rest for 20 seconds, then do the next routine. That’s one set. Rest for one to two minutes at the end of the set, then do four more sets.
1. Acceleration wall drill
Place your hands on a wall with your arms straight. Lean forward so your body forms a straight line from your head to your heels. Drive your left knee up; keep it there for one second. Drive it down then lift the right knee at once.
Check out this video for the proper form:
2. Split jump
Stand with your left foot two or three feet in front of your right. Bend your knees until your left thigh is parallel to the floor. Jump up and switch your legs midair so you land with your right foot in front. Lower yourself into a split squat. Continue alternating.
3. Lateral bound
Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you. Keep your chest lifted. Jump to the left, swinging your left arm behind you, and land softly on your left foot. Reverse the movement to go back to the starting position. Hold for three seconds, then switch your legs again.
Get the form right:
4. Base rotation
Stand with your feet just a little bit more than shoulder-width apart, with your knees bent and your weight on your toes. Rotate your shoulders and torso to the left. While you keep your shoulders facing this direction, jump and rotate your lower body 180 degrees to the left, then jump to rotate back to your starting position. Continue alternating.
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