What is HIIT? HIIT, high-intensity interval training, is a form of high-intensity cardiovascular training modality that alternates between short periods of anaerobic exercise with short recovery sections. It is becoming more and more popular due to less time requirement and noticeable effect. You will inevitably experience repeated high-intensity efforts throughout your exercises and your ability to recover and outbreak the next effort can make your muscles stronger. If you’re interested in HIIT but you don’t know how to begin, follow MIER and get ready with us.

Beginners interested in HIIT should make sure they feel comfortable with the movements before trying to do them for a set, which can motivate you to do more reps. However, remember do not sacrifice form for more reps or faster execution of the movement. It's always quality before quantity or speed. And it’s important to recognize pain, especially in your joints, which is different from the burning you may feel in your muscles when they’re working and moving. If you feel any kind of pain or discomfort, you should stop. Please know that safety comes first in the exercise.

If you’re interested in an efficient, here’s what you need to get started. Before you get started, it’s important to do a short warm-up first—Then you’re ready to get started with this sweaty HIIT workout you can do right in your living room.

• Exercise 1

Reverse lunge & Push-up

Complete 20 seconds of the reverse lunge and 10 seconds of the push-up. Repeat. Rest for one minute. Complete five rounds total.

Steps for reverse lunge:

• Stand with your feet shoulder-width apart, core engaged.
• Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.
• Return to your starting position by pushing off your right foot and stepping forward.
• Repeat on the other side. Continue to alternate sides for 20 seconds.

Steps for push up:

• Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Bend your elbows and lower your chest to the floor.
• Push through the palms of your hands to straighten your arms.

• Exercise 2

Side shuffle with floor tap & slider arm circles

Complete each exercise for 30 seconds (switch sides halfway through for the arm circles). Rest for one minute. Complete five rounds total.

Steps for side shuffle with floor tap:

• Stand with your feet hip-width apart, core engaged, and hands clasped at chest height.
• Come into a half squat by bending your knees a little and sending your butt back.
• From that position, shuffle to the right as quickly as possible for four to five feet (or as space allows). Move your feet fast, going for speed rather than how big of a step you can take.
• When you reach the end, tap the floor with your right hand.
• Shuffle to the left and tap your left hand to the floor.
• Continue to move back and forth as quickly as possible for 30 seconds.

To keep this workout lower-impact, you can remove the shuffle and do lateral lunges instead. Omit the floor tap if it feels uncomfortable for your back.

Steps for slider arm circles:

• Start in a high plank with a slider under each hand, hands shoulder-width apart, shoulders over wrists, core, and glutes engaged.
• Press your left hand into the slider and slowly draw a counterclockwise circle. Reverse the movement to draw a clockwise circle for one rep. Keep your core and glutes really tight and try not to let your hips move.
• Continue for 15 seconds, then switch sides.

These sets of workouts core your muscles and let your body burn the fat more effectively. And they are kind to beginners. Remember to do a workout in a comfortable situation. Please stop when you feel pain or hurt.

This summer，HIIT with MIER and sweaty with all HIIT lovers!