20 Minute HIIT Workout
The 3x Weekly Key to Burn Fat
Although cardio competes with muscle gains, it is still an important part of health and athleticism. Fortunately, High Intensity Interval Training (HIIT) has been proven to retain muscle mass, delving into fat stores for energy. HIIT only works if we are "sprinting"; sprinters are much leaner than marathon runners due to the nature of anaerobic exercise, which forces the body to break down glucose to fuel the activity when oxygen runs out. Thus, we will work out as hard and fast as possible for 25 seconds out of every minute, taking the rest of the time to catch our breath.
To build up an impressive back, core, and serratus, this regimen uses punching exercises-either shadow boxing or hitting a punching bag will do the trick. Leg exercises are thrown in to force the blood to bounce back and forth between upper and lower body to get the full benefits of a great cardio exercise in the minimum amount of time possible.
First, some boxing fundamentals. Get into a boxing stance by setting your feet shoulder width apart and stepping one leg back, angling it out 45 degrees. Raise your fists, keeping elbows tucked, your back hand by your jaw and lead hand in front of your face.
Jumping Jacks: We will get warm first, but hopefully you stretch a bit before as well. Form an 'X' with your outstretched arms and legs. Jump up and bring your legs together, your arms slapping straight against your sides to form an 'I'. You learned this in Kindergarten right?
1-2: This is a jab-cross combo. A jab is a punch with the lead hand, a cross with the rear hand. Extend your first forward, rotating your palm down and rotating your hips to the side. Bringing your lead fist back to position, fire your back hand forward, rotating your palm as you did with the jab but rotating your waist until your hips are facing straight. Your back foot will be on its foot pad, bend the back knee a bit for more power. Retract the rear hand to your jaw.
Jumping Knees tucked Burpees: Make sure you have a soft mat to work with, your wrists will thank you. Perform a little hop to spread your feet out more than shoulder width distance. Bend your knees and lean forward, reaching for the floor. Once your hands are planted shoulder width apart, hop your feet into push up position, and do a push up. Hop your feet back by your hands and stand up, keeping a straight back. Perform a high jump and bring your knees to your chest. Rinse and repeat. This is an explosive movement, so be sure you're nice and warm. You may need to stretch your back and legs before trying.
Alternating Half Squats and Hooks: Feet shoulder width apart, bend your knees to create a 90 degree angle with your legs, while keeping a straight back. Keep your fists raised by your jaw. While standing up, twist your torso starting from your hips and extend one arm in a horizontal arc. Bring everything back and squat again, firing off a hook with the opposite arm as you rise.
1-2-5-2: A four punch combination, jab cross lead uppercut and cross. You know the jab cross already. The lead uppercut is similar to a hook but it dives low at the start and the arc is diagonally up. Think of punching the bottom of someone's chin. Retract the lead hand and follow it up with a cross.
Jumping Split Squats: Feet shoulder width apart, take one step back with one foot. Keep your torso erect, back straight, and bend both knees, bringing your back knee just above the floor. Your front leg should form a 90 degree angle. Keep your hands in front of you, one in a fist and the other clasping the first. Push up with your legs, straightening them and jumping up, switching your feet position in the air and landing softly. Perform the same movement with your feet having swapped positions.
1-6-3-2: A four punch combination. Jab, rear uppercut, lead hook, cross. A boxing staple. Practice the movement to improve your coordination.
High Knee Taps: Think running in place, but bring your knees all the way up to waist height where they will slap into your waiting hands. You will be tempted to lower your hands below your waist but don't.
Without further ado....
Jumping Jacks 25 seconds
35 seconds rest
Three sets:
1-2 25 Seconds
35 seconds rest
Three sets:
Jumping Knees Tucked Burpees 25 seconds
35 seconds rest
Three sets:
Alternating Half Squats and Hooks 25 seconds
35 seconds rest
Two sets:
1-2-5-2 25 seconds
35 seconds rest
Two sets:
Jumping Split Squats 25 seconds
35 seconds rest
Three sets:
1-6-3-2 25 seconds
35 seconds rest
Three sets:
High Knee Taps 20 seconds
40 seconds rest