FML Workout: HIIT

High-intensity interval training (HIIT) is the way to go if you are looking for a great way to burn fat while preserving hard earned muscle mass. HIIT exercises are performed at max effort with short periods of rest. 

Go hard for 45 seconds in each exercise and rest for 15 seconds before moving on to the next. Repeat four times.

PLANK PUSH-UPS 

Set-Up: Start in a plank position with forearms shoulder-width apart, elbows at 90-degree angle, and palms down to support your upper body. Feet are close together, spine is straight, core is engaged, heels are pressed back, quads are lifted, and glutes are engaged to support your lower body.  

Action: Transition into the standard pushup position one arm at a time, straightening your arm while keeping your spine straight and arms shoulder-width apart. Return to forearm plank position one arm at a time to complete one repetition. Alternate sides for 45 seconds. Rest 15 seconds before next move.   

SQUAT THRUSTERS

Set-Up: Start in a push-up position. Feet are close together, spine is straight, core is engaged, heels press back, quads lift, and glutes are engaged.

Action: Jump feet forward into a wide squat and bring hands off the ground in front of your chest. Keep your back straight, shoulders down, and chest out while in the low squat, driving the weight through your heels to activate the glutes and hamstrings. Pause, then place hands on the ground and jump feet back into a push-up position. Repeat for 45 seconds. Rest 15 seconds before next move.

ROCKET SQUAT JUMPS 

Set-Up: Stand with your feet hip-width apart, arms down by your sides. Bend your knees to lower your body into a squat position while bending the elbows at 90-degree angles. 

Action: Explosively jump up as high as possible and extend your entire body upward. Arms lengthen and press back. Land lightly, absorbing your impact through the legs. Repeat for 45 seconds. Rest 15 seconds before next move.

BURPEE TUCK JUMPS 

Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Bend your knees to lower your body into a squat position and place the medicine ball on the floor in front of you.   

Action: Jump both feet back to a push up position then explosively jump your feet forward to return to a wide squat position with the medicine ball held in front of your chest. Stand and jump up as high as possible, tucking knees to chest. Absorb the impact by landing softly on your feet. Repeat for 45 seconds. Rest 15 seconds before next move.

ALTERNATING REVERSE LUNGE JUMPS

Set-Up: Start in standing position while holding a 14-pound dual grip medicine ball in front of your chest, with feet positioned just underneath the shoulders. Step into a normal forward lunge, lowering your hips until both knees are bent at a 90-degree angle. Keep your upper body as straight as possible.

Action: Explosively jump into the air, switching the positions of your legs so you land and into another lunge, but with the opposite leg forward. Repeat for 45 seconds. Rest 15 seconds before next move.

DONKEY KICK UP 

Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Bend your knees to lower your body and place the medicine ball on the floor in front of you.

Action: Place your hands on the floor under your shoulders, keeping your arms straight and strong. Shift your weight into your hands and kick both heels up as close to your body as you can (like an upside-down tuck jump). Quickly lower your feet to floor and jump up, reaching both arms up to the ceiling. Repeat for 45 seconds. Rest 15 seconds before next move.

PISTOL SQUAT ROLL 

Set-Up: Stand on your left leg, with your knee slightly bent and right foot extended in front of you and off the ground. Hold a 14-pound dual grip medicine ball in front of your chest.

Action: Brace your core, send your hips back, and lower into a single-leg squat. Extend the arms for balance. Allow your butt to touch the ground, and immediately rock onto your back. Roll forward and only use your left leg to stand up. Repeat for 45 seconds. Rest 15 seconds before next move. Switch to lead with the right leg for rounds 2 and 4.

Repeat this circuit 4 times, giving yourself 1 minute of rest in between circuits if needed. You can adapt the workout to your fitness by either increasing the work time or decreasing the rest. HIIT it!