High intensity interval training workouts are good for any time during the year and are good for anyone, no matter what kind of physical shape you are in. H.I.I.T workouts have been shown to increase metabolism, change body composition and is the most efficient way to improve your physical fitness level. You can modify this, and any, hiit workout to make it appropriate for you and where you are in your fitness journey. The main idea for these types of workouts it to push as hard as possible while performing the exercise, then rest for an interval of time until you are ready to move on to the next exercise.
The only equipment you will need for this workout is dumbbells, but you can even do it without them if you are just getting into exercise. As always, before starting any type of exercise program, check with your physician ahead of time and give yourself a long, dynamic warm-up.
Perform 20 reps of the following exercises and repeat many times as possible in 20 minutes. Rest as needed throughout the workout and cool down after the 20 minutes is up:
- Squat press
- Push ups
- Mountain climbers
- Lung with curl
- Plank front raise
- Burpees with push-up
**Bonus: perform 6, 200 meter sprints following the workout
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