Are you sold on High-Intensity Interval Training (HiiT) yet?
It seems it’s all the rage right now. Everywhere you look, people are touting the benefits, which are many, and there’s solid research to back it up!
Most articles on HiiT recommend alternating an all-out high intensity exertion with a decently long rest, but you’ll notice that with my Quickie Workouts, the rest periods are super short at only 10 seconds. That’s barely even enough time to put down your equipment and get ready for the next exercise, and only time for 2-4 good deep breaths – if you remember to take them.
That format is mostly so my Quickies are challenging enough for those who are in good physical condition; those people for whom a 15 minute workout might not push them hard enough or long enough. The short 10-second breaks don’t allow much in the way of lowering heart rate. But even though the breaks are short and the workouts are challenging, there’s a method to my madness. I really think through the exercises AND the order in which I do them. I cross reference each workout a couple of ways:
- Full-Body Workout – I make sure each Quickie works as many muscles as possible, and almost always hits all major muscle groups.
- Compound Exercises (multi-joint movements that work several muscles or muscle groups at a time, like squats) vs Isolation Exercises (movements that work only one muscle or muscle group and only one joint at a time, like bicep curls) – Compound exercises are generally considered better because they more closely resemble real life actions & build functional fitness; improve agility, balance & coordination; work more muscles in a shorter amount of time; and raise your heart rate for cardiovascular benefits. Because of those kick-ass benefits, I incorporate mostly compound exercises into my Quickies, but when an isolation exercise is included it is also meant to serve as an “active rest” and is most often placed right after an especially challenging compound exercise.
- Combination Exercises – When you do a burpee with a push-up then open to side plank and jump high as you come back up, you’re really getting at least 4 exercises in one! Hell yeah, bitches! I usually try to include at least one combination of higher difficulty, but then almost always follow it with a move that’s far less complicated. And don’t forget – I always provide options for decreasing complexity & intensity in each workout’s Preview Video!
- Exercise Order – I touched on that a bit in the other points, but I also try to do flexion (forward-bending) before extension (back arching) when it comes to abs, I try not to have the hardest move first when you might not be fully warmed up yet, I try not to have two wrist weight-bearing exercises back-to-back, and so on. I always test the order and the workout and make changes as necessary.
- Plyometrics (Jumping) – Because plyometrics are so effing brilliant for building strength and power, I frequently include them in my workouts. But never too many in one workout, and always offering suitable substitutions for those who can’t (or don’t want to) do them.
- Heart Rate – Difficult exercises shoot the heart rate up; Slower-paced isolation exercises allow it to slow a bit. I combine my exercises with that in mind.
I regularly hear, “I canNOT believe how hard that was! I thought… 15 minutes, no problem…. boy was I wrong!”
I am so in love with getting a fantastic muscle-building, heart rate-raising, coordination-improving workout in a short amount of time I just had to share it with y’all.
I hope you’re finding them to be just what you were looking for!
Enough chit-chat. Time to get your sweat on, yo!
For this week’s workout you will need a dual-grip medicine ball and a mat.
Quickie Preview Video:
Quickie Real Time Video: