Strength is the baseline of your overall performance, no matter what sport or workout you often frequent. Building strength and muscle can help you burn more body fat, increase your fitness level and become healthier. But if you don't have time to spend hours at the gym making gains, here is how to quickly and effectively get stronger in just 15 short minutes.
Before you start this routine, use a foam roller to roll your quads, hamstrings, calves, glutes, hips and upper back. Give yourself a few minutes to warm up with jumping jacks, squats and high knees. Now, set a timer for 15 minutes and begin your High Intensity Interval Training.
1) Sumo Squats - 12 Reps
Stand with feet wider than shoulder-width apart. Keep your torso straight and push knees over toes to lower into a squat. Explosively jump up pointing through toes, land softly and repeat.
2) Tap-Ups - 10 Reps
Start in top of push-up position and slowly lower chest to floor, then push back up more quickly. At the top of the move, tap left shoulder with right fingertips. Repeat, this time tapping right shoulder with your left fingertips.
3) Power Thrusts - 12 Reps
Crouch down and place hands on floor, now jump feet back to land in the top of a push-up position. Jump feet back to start and to jump up explosively, raising fingertips to the sky. After a soft landing, repeat.
4) Plank Pike - 12 Reps
Start in a low plank position with elbows under shoulders and your toes tucked in. Pike hips and drive right knee forward and gently return hips and foot to starting position. Now repeat with the left knee.
5) Single Arm Hold - 3 Reps Each Side
Start in the top of a pushup position with wrists directly below your shoulders. Extend your right arm out parallel to the floor for a slow count of 20 and focus on contracting the muscles in your upper back. Next, repeat on the opposite side.
6) Laterals - 12 Reps
Lower into a quarter squat and explosively jump up and over to your right. Aim for a soft landing and repeat to the left.
7) Tuck Jumps - 12 Reps
Stand with heels shoulder-width apart, toes turned out and your arms stacked in front of chest. Press hips back to lower into a squat. Go as low as you can without losing that natural curve in your lower back. Explosively jump up as high as you can, tucking the knees to the chest and repeat.
Give these moves a try and let us know your results!
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