This quick workout takes less than 20 minutes and can be done almost anywhere. Exercise is recognized as an effective lifestyle strategy to build a strong skeleton and maintain bone strength throughout life. You’ve got two goals: maximize your calorie burn and train your fitness for more intensity. High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate elevated during the workout, ensuring your body continues to burn calories long after you’ve finished exercising.
This workout challenges your upper body, lower body, and core with high-intensity exercises, providing the benefits of high-performing cardio along with a full-body workout that supports bone health and strength. Get ready to boost your fitness and jump for joy with this comprehensive routine.
1. Air Squats
Begin with your feet shoulder-width apart and your toes pointing forward or slightly outward. Engage your core, keep your chest up, and your eyes facing forward. Lower your hips until your thighs are parallel to the ground (or lower if you’re comfortable), ensuring that your knees stay aligned with your toes. Push through your feet to return to a standing position.
The goal: Execute the exercise for 30 seconds, followed by a 15-second rest.
2. Push-ups
Start with your hands placed on the floor just outside of your chest, fingers pointing forward and elbows bent at a 45-degree angle. Position your feet hip-width apart, engage your core, and squeeze your glutes. Maintain a straight line from your head to your heels, keeping your gaze down and your back flat. Lower your chest towards the floor, then push through your hands to return to the starting position.
The goal: Complete the exercise for 30 seconds, followed by a 15-second rest.
3. Mountain Climbers
Begin with your hands on the floor, aligned directly under your elbows and shoulders, fingers facing forward. Position your feet hip-width apart, engage your core, and tighten your glutes. Keep your gaze downward and maintain a straight, flat back from your head to your heels. Alternate bringing one knee towards your chest, extend that leg, then switch to the other side and repeat the movement.
The goal: Complete the exercise for 30 seconds, then rest for 15 seconds.
next steps look in the video
Focusing solely on frequent, intense workouts while skipping rest days can not only hinder your fitness progress but also increase your risk of injury, fatigue, or burnout, as reported by SELF.
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Self-discipline is the key to successful training and fitness achievements. In this 20-minute video, I’ll guide you through fundamental exercises for beginners that require no special equipment. It’s the perfect way to build your discipline and start your journey toward better physical fitness.
Restrict your HIIT sessions to one or two times a week and ensure you balance them with ample low-intensity workouts, along with at least one full recovery day each week.
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