Even if you don't pay monthly dues at the gym or have a dedicated workout area at home, you still have the only tool you need to get in the best shape of your life: your own body. Doing bodyweight movements, like squats and push-ups, during high-intensity interval training (HIIT), is a super-effective workout—and one that's nearly equipment-free. If you have sneakers and a timer, you're ready to go.
So what's HIIT? "It's a method of training in which you perform an exercise at your all-out, maximum effort for a short period of time, then follow it with a brief rest period," explains Daphnie Yang, a certified personal trainer and the creator of HIIT IT!, a NYC-based fitness class. "By repeating this over and over again you create intervals of spiking your heart rate up balanced with recovery." Even if you can't run a mile without stopping, chances are, you can sprint in place for 30 seconds. You'll need to push yourself, but only for short, manageable periods of time.
To get the most out of your bodyweight workout, focus on exercises that use multiple muscle groups at once. "They are more effective at raising your heart rate since they are using so much of the body at once, and they help you achieve benefits quicker than isolated strength-training exercises," says Candice Seti, PhD, a personal trainer and nutrition coach.
Here, trainers and fitness experts share 7 highly effective bodyweight moves that can help you reach your fitness goals. Don't do them every single day, as your changing body and developing muscles need time to regroup. "It's best to take a rest day, a weight training day, or cardio day in between if you really want to energize your results," says Devan Kline, CEO, co-founder, and trainer at Burn Boot Camp.
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