HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” says Salvador. Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a).
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a).
According to a survey conducted by The American College of Sports Medicine, it’s one of the two top fitness trends for 2014 (the other being bodyweight training).

Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b).
Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b).

Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a).
HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in “optimal muscle building and muscle retention couples with fat loss and increased calorie burn,” says Salvador.

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