18 Minute Tabata-Style HIIT Workout

High-intensity interval training (HIIT) is an exercise routine that incorporates bursts of intense exercise followed by a short recovery period.  

HIIT workouts improve your cardiovascular efficiency and stimulate the production of your human growth hormone. These workouts are also a great way to reach your maximum heart rate while getting a  good workout in a short period of time. 

Today we are going to perform a Tabata style HIIT workout.  We’re going to alternate between 2 exercises in each cycle and complete each cycle four times before moving on to the next. 

Make sure you warm up before doing any workout. Here’s the classic Fit for Self warm-up routine.

ROUTINE

CYCLE ONE: Repeat the following four times. Rest for one minute at the end of four sets before moving on to the next cycle.

20 Seconds Jump Squat

10 Seconds Rest

20 Seconds Plank Jack

10 Seconds Rest

Repeat

CYCLE TWO: Repeat the following four times. Rest for one minute at the end of four sets before moving on to the next cycle.

20 Seconds Pop Squat

10 Seconds Rest

20 Seconds Mountain Climbers

Repeat

CYCLE THREE: Repeat the following four times. Rest for one minute at the end of four sets before moving on to the next cycle.

20 Seconds Jump Lunge

10 Seconds Rest

20 Seconds Plank with a Knee Twist

10 Seconds Rest

Repeat

CYCLE FOUR: Repeat the following four times.

20 Seconds Speed Skater

10 Seconds Rest

20 Seconds Hollow Rock

10 Seconds Rest

Repeat