What’s all the talk about a 30 minute workout “really” working? Is that really all we need?  Well the answer is no, that is not all you need. However, it is what you need some of the time, at least 2-3 times per week to be exact. The benefits of an High Intensity Interval Training session or HIIT are that you burn more calories for a longer period of time, and you can increase your strength and endurance up to 26% more than a typical workout.  (IDEA Fitness, 2014)

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HIIT training is working at 90-95% effort for short periods of time, with little recovery between reps.  You repeat these reps of high intensity with very little recovery throughout the 30 minute workout.  The key is that you are pushing your max effort but only for 20-30 seconds per rep.  Your rest between reps is only 10-20 seconds depending on the type of workout that you choose.  It is important to remember that these types of workouts should be designed by a qualified fitness specialist.  The types of exercises that you complete and the order in which you complete them will maximize your workout and minimize potential for injury.

Below is a quick HIIT workout that can be completed anywhere and there is no need for equipment.  If you find yourself in an hotel room, mother in laws guest room, stuck at the office there is no reason to miss your workout.  Go get your sweat on and complete this 30 minute HIIT workout!

HIIT Workout

3 minute warmup, gentle cardio walk, treadmill, bike, or jumping jacks.

24 minutes of High Intensity Work.
Complete each exercise for 20 seconds at high intensity, 90-95% of your maximum exertion, rest for 10 seconds, repeat 8 rounds. 20 seconds on, 10 seconds rest.
Complete max reps in each 20 second segment.  Each exercise will take 4 minutes to complete 8 rounds. Rest 2 minutes in between each exercise.

Jump Rope – you can use a real rope or simulate jumping rope. Many of us after 40 do not need the rope, we are “good enough” without it!
8 rounds, 20 seconds on, 10 seconds rest.

Squat Jumps – feet are just wider than shoulder width apart, squat to where thighs are almost parallel to the ground or knee is close to a 9o degree angle and jump up with hands up over head.  Repeat as many as you can for 20 seconds on 10 second rest for 8 rounds.  Rest for 2 minutes.
** Modification – do not jump, simply squat and push up strong and reach arms up above head as is tolerated.

Split Squats – feet are in a lunge position, left leg forward and right leg back.  Jump and switch the feet to the opposite position so right leg is forward and left is back, keep jumping and switching legs for the 20 seconds. repeat 8 rounds as in the above sets, remember your 10 second rest every 20 seconds and your 2 minute recovery once the 8 rounds is completed.
** Modification – do not jump, simply switch legs up and back by stepping it out as fast as you can tolerate.

Burpees – This is a combination move that can include a pushup and a jump at the end.  While standing, squat down, put hands to floor, jump or step both legs back into a push up position, complete a pushup is possible, jump or step your feet back forward and stand or jump up with hands overhead.  Repeat for 20 seconds, resting for 10 seconds repeating for 8 rounds.


3 minutes warmup
Repeat each exercise for 20 seconds on, 10 seconds off for 8 rounds.
Rest for 2 minutes between each exercise. Each round will last 4 minutes.
The complete cycle will last 24 minutes.
3 minute cool down.
30 minutes total.

Jump Rope
Squat Jumps
Split Squats

Always advise a fitness professional before completing any high intensity workout to insure your safety and injury prevention.
Deb Serban M.S.  ACSM Certified Personal Trainer