Full Body HIIT Workout: Intense Cardio with EC Sports Athlete Dani

TIP: Do each rep focusing on the muscle group you are working

HIIT is short for high-intensity interval training.

High-intensity interval training is best known for its time efficiency, fat loss and calorie-burning benefits. Numerous recent studies show that HIIT workouts are comparable or better for your physical health than longer lower intensity workouts. 

EC Sports Athlete Dani loves HIITs because you get more for less and there are numerous studies to back up this claim. 

You may be wondering how exactly do you achieve more by working out less? 

High-intensity interval training makes taps into post-workout calorie burning benefits. HIIT triggers the afterburn effect. This means your body continues to burn calories at a higher than normal rate for up to 48 hours after the workout.  

In other words, you get a boost in your total calories burn from a single workout by applying HIIT training method.

With that said, HIIT (high intensity interval training) workouts are quite possibly the most effective form of cardio out there. EC Sports Athlete Dani swears by them. If you're short on time but still want to get a good sweat in, HIIT workouts will be a perfect fit for you give this one a try! 

1) Push-up to Plank Row

3 Sets / 45 seconds - 20 second rest

  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you're back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Then lower the dumbbell back down, and repeat the same movement with your other arm.

2) Crossover Mountain Climbers

3 Sets / 45 seconds - 20 second rest

  • Get into a push-up position and make your hands are slightly wider than shoulder-width apart. Your body should form a straight line from the feet to your head.
  • Tighten your core and maintain the contraction the entire time. Bring one knee toward the opposite elbow. Return to the starting position to repeat on the other side.

3) Squat to Shoulder Press

3 Sets / 45 seconds - 20 second rest

  • Push back into the hips and keep the back straight to lower into a squat holding the weights on the sides of the shoulders.
  • When the hips are below the knees in the squat, push both legs into the ground to stand up and at the same time press the dumbbells overhead by straightening the arms.

4) Standing Oblique Crunch

3 Sets / 45 seconds - 20 second rest (each side)

  • Stand with legs shoulder width apart
  • Bending to your left, bring your knee and elbow together 

5) Dumbbell RDL

3 Sets / 45 seconds - 20 second rest 

  • Stand with legs shoulder width apart
  • Keeping core tight, back flat and feet flat on floor, bend at waist and lower dumbbells down front of leg as far as flexibility allows.
  • Forcefully contract hamstrings and glutes to rise to start position.

6) Back Row

3 Sets / 45 seconds - 20 second rest 

  • Let dumbbells hand in front of the body with arms fully extended
  • Bend the arms, and pull both dumbbells up to your ribcage

7) Kettle Bell Swing Front to Lateral

3 Sets / 45 seconds - 20 second rest (each side)

  • Stand with your feet slightly further than shoulder-width apart. Push your hips back and slightly bend your knees
  • Start by swinging your right hand backward between your legs to in front of you
  • Swing again with right hand backward between your legs towards your right side