22-minute HIIT and strength training for your whole body

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AAs any trainer will tell you, a solid workout routine includes a mix of cardio and strength training, and this episode of “Good Moves” delivers your daily dose of both in just 22 minutes.

Nike trainer Traci Copeland walks us through a workout that offers a combination of high-intensity interval training and bodyweight-based strength training, which, as Copeland says, means “you will get the best out of you. two worlds”.

What’s great about the structure of this workout is that it puts the strength training part before the cardio set, which professionals believe can be beneficial in getting the most out of both types of exercises. . Because weight training takes short efforts and requires your muscles to use an energy source other than oxygen, structuring it first allows you to better maximize your energy throughout the workout. “Depending on your level of fitness, your muscles and heart can only endure a certain number of anaerobic workouts before you get tired,” Selena Samuela, Peloton instructor, told Well + Good. This means that if you start your workout with a full cardio swing, you may not have as much energy left to build your strength afterwards.

Another benefit of training? It’s fast which means you can give it 100 percent of effort knowing it will be over in the blink of an eye. “People are able to go a little harder for those 20 minutes than they would for 28 minutes, and that’s the essence of HIIT,” Mary Wolff, Obé fitness trainer, told Well. + Good. “Mentally I think they’re able to push themselves harder because they know they’re going to do it for a shorter period.”

Following Copeland’s example, you will begin with a warm-up intended to wake up the muscles you will target throughout the workout, then move on to a circuit of five full body movements without equipment that includes planks, push-ups, lunges, and gluteal bridges. The point of these exercises is to work multiple parts of your body at once, giving you a lot of bang for your buck. You will do each movement for 30 seconds, then repeat the series three times.

After that, the real the fun begins with a classic Tabata series. Tabata is a form of HIIT that involves 20 seconds of hard work followed by 10 seconds of rest for a total of four minutes, which is pretty much guaranteed to get your heart racing. In this case, you will perform four movements: plank holds, isometric V-hold, one-legged deadlifts, and squat jumps — two times in total. And in the end, you are sure to be exhausted.

While training isn’t for the faint of heart, Copeland offers plenty of tweaks to make sure that anybody can reap the benefits, regardless of their level of fitness (little reminder: there is no shame in the game of modification). And after 22 minutes, you’ll be able to step off the mat knowing you’ve given your body everything it needs for the day.

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