With a new year is upon us, it’s an ideal time to evaluate your training goals and try some new workouts. High-intensity interval training (HIIT) is one of the most effective ways to get fit, fast, and adding weight takes your workouts to the next level.
But before you can kick up the intensity, it’s important to build a base with proper form. To ensure you’re ready, start with some basic bodyweight moves like this straightforward HIIT circuit.
Once you’ve got that down, move on to this 20-minute HIIT workout with weights, which was designed by Runner’s World+ coach Jess Movold and combines high-intensity moves with short rest breaks for top-notch conditioning.
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All moves in this circuit are designed to be beneficial for runners looking to boost speed and power. For example, the renegade row builds a strong upper body, and the movement promotes a strong powerful arm drive. Bonus, to complete the move correctly, you need to have a strong core, which in turn, will improve your running form and efficiency.
How to do this workout: Complete each exercise for 40 seconds, then rest for 20 seconds before completing the next move. Repeat the circuit 5 times through for a 20-minute workout. You’ll need dumbbells and a mat. Each move is demonstrated by Movold so you can learn proper form.
If you need additional rest, Movold suggests adding in an extra minute after completing the burpees. “For each move, focus on quality versus quantity, especially with the reverse lunge into curl,” Movold says.
As for the dumbbells, pick a weight that allows you to perform each exercise properly for the full block of time. Dropping down to a lighter weight to put in a quality effort for the entire time is better than trying to use heavier weights and risking injury or early fatigue, Movold says. Using the appropriate weight will allow you to get in more reps without having to take unnecessary breaks and complete each exercise in a smooth, consistent movement.
Squat to Overhead Press
Start standing with feet hip-width apart and a dumbbell in each hand, elbows bent so weights are racked at shoulders. Complete a squat by sending the hips back, bending knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. In one motion, press the weights up overhead. Slowly bring weights down to shoulders. That’s 1 rep. Repeat.
Make it easier: If you find yourself rocking and need more stability during the overhead press, you can stagger your stance with one foot slightly behind you.
Stand with your feet shoulder-width apart. Hinge at the hips and bend knees to squat as deeply as you can and place your hands on the floor. Jump feet back to come into a high plank position. With core engaged, bend elbows to lower your whole body to the floor. With core engaged, press back up to high plank as you jump your feet back into a deep squat and jump right back up, landing on the balls of your feet. Repeat.
Make it easier: Simply stand back up instead of jumping for less impact.
Dumbbell Renegade Row
Hold one dumbbell in each hand, place the dumbbells on the floor, and get into a high plank position with hands gripping weights directly under each shoulder and the legs straight out behind you a little wider than shoulder-width apart. Pull the right hand up to bring the dumbbell to the ribs. Keep the elbow close to the rib cage and hips square. Slowly lower the dumbbell back to the floor. Repeat, pulling the left hand up to bring the dumbbell to the ribs. Continue alternating hands.
Make it easier: For more stability, widen your feet.
Reverse Lunge to Biceps Curl
Start by standing tall with both feet facing forward, holding a dumbbell in each hand. Take a big step back with right foot and bend both knees until the left thigh is parallel to the ground and the right knee is hovering just above the ground, legs forming 90-degree angles. Push through the left heel to return to standing. Bend elbows to lift dumbbells up toward shoulders, keeping your elbows in close to your torso, for a curl. Slowly lower the weights back to starting position. Repeat lunge on the other leg, then continue to alternate.
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