A HIIT Workout for You Can Do Anywhere

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by Lauren R.

Maintaining a workout routine can be a challenge when your life is chaotic and you’re on the move. But if you have the commitment, discipline, and a solid plan, your goals can be achieved.

Before I had my son two years ago, I was a sales executive for a natural supplement company, traveling on the road 2-3 weeks every month. Over those 8 years, I gained firsthand knowledge on how to get and stay in a great shape without leaving the safety and comforts of my hotel room.

First, with any exercise, start with a 3-5 minute warm-up. A simple warm up can consist of any combination of the following: running in place, jumping jacks, butt kicks, high knees, skaters, jumping rope (even if you don’t actually have a jump rope), or dancing to your favorite upbeat song.

Once you feel like your joints and muscles are warm and ready, you can begin. I have put a sequence of exercises together for you. For each exercise, follow this cycle: do the exercise repeatedly for 20 seconds, completing as many reps as you can, and then rest for 10 seconds. Do one cycle of each exercise to complete one round, and try to finish 2-3 rounds.

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Push-up –  Starting in plank position, bend at your elbow, and lower your body toward the ground. Keep your body firm and straight — no dipping in the hips or the lower back. Note: You can stay on your knees until you are strong enough for the full position.

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Jump Squat – Stand with your legs slightly wider than hip-distance apart, feet pointed forward, and bend at the knees. Be sure to land in a squat rather than with straight legs.

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Tricep dip – Using a bench or chair, place your hands at the edge of the seat, fingers pointed forward. Slowly lower your bottom toward the ground, elbows pointing back, and then raise yourself back up. You can challenge yourself by doing alternating one-arm tricep dips.

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Burpee – Begin standing. Sit into a squat position, placing your hands on the ground. Jump your feet back into a plank position, and immediately return your feet to the lowered squat position. Jump back up to standing. Repeat!

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Bridge butt lifts – Laying flat on the floor, bend your knees upward so that your feet are a few inches from your butt. Push your hips up into the air, powering through the feet, and hold for two seconds at the top, squeezing the glute muscles. Then lower back down and start again.

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Mountain climber – From plank position, alternate bringing your one knee to your chest at a time, as fast as you can.

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Romanian lunges – Start standing with one foot in front of the other, with your legs in a wide V. Place the top of your back leg on a chair or low table, Square your hips and bend the front leg into a 90 degree angle, as you lower your back knee toward the ground. Straighten your front leg to come up.

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Plank hold – Get into plank position by laying flat on your stomach, bringing your hands under your shoulders, and pushing straight up, leaving only a slight bend in your arms and keeping your body as straight and flat as possible.


Quick Tips

  • Turn off the TV, and turn on music (or headphones).
  • Position your workout space in front of a mirror if possible (this helps you keep your form on point).
  • Clear enough space on the floor to move freely.
  • Put down a sheet or towel over the carpet (too many unknowns on public carpet!).

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