The latest sweat science is dragging us to the age of high-intensity interval training, or HIIT. This involves bursts of intense exercise broken up by brief rest periods, and it improves everything from metabolism to cardiac endurance to brain health, says Mark Peterson, C.S.C.S., Ph.D., an assistant professor of physical medicine at the University of Michigan.
We reached out to Alonzo Wilson, founder and director of training at ToneHouse, a New York City fitness studio that specializes in athletic-based circuits, for an exclusive workout.
The 18-Minute Miracle Workout
Perform 3 circuits; rest for 1 minute between sets
1. Gallop
2 50-yard gallops
Todd Detwiler
- Get on all fours, your knees off the ground and butt high. Keep your head down; look at the ground. Your feet and hands should be just beyond hip width.
- While still keeping your head down, reach your hands out in front of you as far as you can, and shift the majority of your weight forward onto your hands.
- Leap your legs forward near your hands. Then reach your hands forward again. Repeat the process, adding speed, and you’ll be running like a dog!
2. Elevated Dumbbell Burpee
20 reps (or as many as you can)
- Assume a pushup position with your hands grasping a pair of medium-weight dumbbells (palms facing each other) and feet ona box. Do a pushup.
- As you raise your body after the pushup, leap your feet off the box and onto the ground near your hands. Keep tension in your core as you do this.
- Stand up as you bring the dumbbells up to your sides. Then jump as high as you can, tucking your knees. Land softly and reposition for another pushup.
3. Pushup Rollout
Alternate arms for 30 total reps
Todd Detwiler
- Assume a pushup position with your hands grasping medium-weight dumbbells and palms facing each other. Your feet should be apart.
- Begin a pushup, but as you lower your chest to the ground, roll the weight in your left hand away until that arm is straight. Push back up and roll the weight back.
4. Dumbbell Alternating Squat Throw
1-minute cycle
Todd Detwiler
Hold a medium-weight dumbbell between your legs at shin level with your left hand. Keep your hips hinged, back straight, and knees slightly bent.
Explode up, raising the dumbbell. When it’s at shoulder level, let it go and catch it with your right hand. Lower it and start another rep without pausing.
Bonus Workout: The No-Equipment Classic
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The most efficient HIIT drill is the Tabata: 20-second intervals of maximum effort followed by 10-second rests for a total of 4 minutes. Pinched for training time? Take on this 12-minute, gear-free sweat fest.
- Pushups
- 4 minutes – 20 seconds on, 10 seconds off
- Alternating Prisoner lunges
- 4 minutes – 20 seconds on, 10 seconds off
- Mountain climbers
- 4 minutes – 20 seconds on, 10 seconds off