High Intensity Interval Training (HIIT) is a highly effective and versatile workout method you can perform anywhere. Whether you’re in a park, your apartment, or a hotel while traveling, HIIT can help you stick to your routine when you're on the go or pressed for time. HIIT workouts alternate between minutes of explosive movements to increase your heart rate with brief recovery periods to help you burn calories, improve your cardiovascular fitness and strengthen your muscles simultaneously.
In addition, HIIT training can be easily adjusted to different skill and experience levels, making it a trusted training method for beginners and experts alike.
Our team of expert personal trainers teach HIIT workouts in both our personal training sessions and group exercise classes. Read on to learn three of our experts' most reccomended HIIT exercises and see how you can join one of our HIIT classes for FREE this summer!
1. Jump Squats
Jump squat is a plyometric exercise that combines a traditional squat with an explosive jump. Starting from a squat position, you explosively jump upward, reaching for the sky before landing back in the squat position. Jump squats target the most important muscles in your lower body, including the quadriceps, hamstrings, glutes, and calves, while engaging the core for stability. When performed with quick repetitions, jump squats can also improve your endurance and cardiovascular health.
Jump squats target the most important muscles in your lower body, including the quadriceps, hamstrings, glutes, and calves, while engaging the core for stability. When performed with quick repetitions, jump squats can also improve your endurance and cardiovascular health
2. Burpees
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Burpees are a dynamic full-body exercise that combines strength training and cardio. Starting from a standing position, you squat down, place your hands on the ground, and kick your feet back into a plank position. After completing the plank, you can choose to perform a push-up before immediately jumping your feet back to the squat position and explosively jumping up. Burpees engage a wide range of muscles, including legs, core, chest, shoulders, and arms, making them one of the most encompassing bodyweight exercises you can add to your routine. Burpees are great for burning calories and building strength and cardiovascular endurance. Most importantly, you can modify the speed or intensity and add variations to suit your fitness level.
3. Mountain Climbers
Core-crushing mountain climbers target your abdominals, shoulders, chest, and legs. Mountain Climbers begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Then, with your core engaged, you drive one knee forward toward your chest with the opposite leg back, continuing to alternate legs as if you were running in place. Mountain climbers are a highly effective cardiovascular exercise that can improve your stamina. In addition to targeting multiple muscle groups, mountain climbers also improve core strength and agility, making them a great option for advanced athletes.
Sign Up for Our FREE Outdoor Summer HIIT Camp!
This summer, you can learn the most effective HIIT exercises in beautiful weather and train with your Asphalt Green friends at our Outdoor Summer HIIT Camp!
From June 3 through September 11, we’re hosting HIIT classes on Mondays and Wednesdays from 7am-7:50am on Litwin Field at Asphalt Green’s Upper East Side Campus, and we’d love to see you there.
No matter where you are on your fitness journey, our summer HIIT series is a fun way to take the next step on your journey with friends cheering you on! Our instructors will be right by your side throughout the program, helping you build a routine of exercises tailored to your goals.
Registration begins on Monday, May 6, 2024. Mark your calendars to sign up using the link below. If you’re not a member, you can join for free after creating an account!