8 HIIT Moves You Can Do in 30 Seconds

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8 HIIT Moves You Can Do in 30 Seconds Are you ready to get into shape with these 8 High Intensity Interval Training (HIIT) compound moves without using any equipment. These moves will  fry and firm the flab quickly. Trainer Adam Rosante, a fitness ambassador for C9 by Champion and the author of The 30-Second Body says, “Use the body you have to create the body you want.”   “You can do anything for 30 seconds,” adds Adam Rosante “so put the pedal to the floor for top-notch results.”  You start with three rounds of the first four exercises. Don’t forget to take 30-second breathers between circuits. Finish the workout by repeating them with the next four moves. That is all, you are done with your workou.

Pencil Squat

Targets shoulders, abs, butt, inner thighs, calves

  • Stand with feet together, arms extended overhead.
  • Jump feet shoulder-width apart and squat, touching fingertips to floor between feet.
  • Jump up to return to start position, bringing feet together and pressing arms overhead.
  • Do as many reps as you can for 30 seconds.

Tap-Up

Targets shoulders, chest, arms, abs

  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
  • Lift right hand to tap left shoulder, then place palm back on floor.
  • Repeat push-up, then switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Table Saw

Targets shoulders, triceps, abs, butt

  • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
  • Press hips up into a tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.
  • Return to start; switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Low-Squat Sprint

Targets butt, quads, calves

  • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
  • Lower into a squat and, raising up on balls of feet, sprint in place.
  • Continue for 30 seconds as quickly as possible.

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(Image Source: http://themovementfitness.com)

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