If you have 10 minutes
It’s a weekday morning. No one else is up yet, and you have a blissful 10 minutes to yourself. Instead of sitting down with your cup of coffee, put it in a to-go cup and use those 10 minutes to do a quick, effective HIIT workout. Cordick recommends the following when you have 10 minutes to spare:
• One minute of jump squats. Start in a regular squat position, than engage your core to jump up. Land, with control, back in a squat position to complete one rep.
• One minute of push-ups
• One minute of burpees
Cordick recommends resting for 20 seconds after completing all three exercises, then repeating the sequence two more times, for a total of three rounds.
If you have 15 minutes
Set your alarm 15 minutes earlier than usual and you’ll have time for this heart-pumping HIIT sequence to start your day right. Cordick recommends three minutes each of the following exercises, with 45 seconds of rest after each one.
• Jumping jacks
• Kettlebell swings
• High knees jog
• Squat thrusts
If you have 20 minutes
Dinner is in the oven, and the timer is set to go off in 20 minutes. Instead of browsing Facebook while you wait, sneak in a workout and work up an appetite.
“Complete 25 to 30 reps of each with 30 seconds rest in between,” says Cordick. “Repeat this sequence as many times as you can in 20 minutes.”
• Jump squats
• Bicep curl/shoulder press combo
• Mountain climbers
• Spiderman pushups
• Jump lunges