High-Intensity Interval Training (HIIT) is a fairly recent addition to the fitness world. It incorporates new and old movements, routines with and without weights, and several sets of exercises done in repetition with short breaks. HIIT is great for enhancing agility and becoming stronger while performing aerobic activities. A couple of HIIT’s many great attributes is that it can be done just about anywhere and you don’t have to have any equipment to do it.
If you’re ready to start using HIIT to up your fitness game, or if you want to incorporate more HIIT exercises that can help your vertical, check out these five jumping HIIT exercises:
Burpees, an oftentimes dreaded exercise that no person would willingly put his- or herself through without an instruction egging them on. The gist of a burpee involves squatting down to then place your hands on the floor, jumping your legs back, landing in a pushup position. Then, you do a pushup if you can, or you simply jump your legs back to your chest while in the pushup position; and finally, once you’re in a frog-like position, you jump into the air with your hands upwards. If you’re a more visual learner, check out this video that breaks down how to do a burpee: https://www.youtube.com/watch?v=JZQA08SlJnM.
2. Star Jumps
Star Jumps … a fun and funny little exercise that can really start to burn with enough repetition. As a part of an overall HIIT routine, Star Jumps help keep your heartrate up while working your legs and butt muscles. To do one, you’ll jump in the air while stretching your arms and legs out into a star-like shape with your head at the pinnacle. You can join the many 12-year-old volleyball players who’ve done these for years by shouting out “I’m a star!” as you do the exercise.
3. Tuck Jumps
A true classic and another quadricep-burner, Tuck Jumps can really get your heart pumping and your legs burning. To do a Tuck Jump, you’ll start in a standing position prepped for a squat, so feet about shoulder-width apart. Then, you’ll do a squat and on your way back up, you jump into the air, tucking your knees to your chest. Make sure when you’re landing to “hit” the ground softly bending your knees and going back into the squat position. Got to protect those knees!
4. Ski Jumps
Have you ever watched a skier slalom? They keep their knees and ankles fairly close with their knees bent, back straight and head up, and they slide over a bump shifting their hips back and forth. For the Ski Jumps exercise, you somewhat simulate this by doing a skier squat position, keeping your core tight, and then jumping laterally back and forth facing forward. This might be easier to understand watching a video. Here’s an example how-to video: https://www.youtube.com/watch?v=yk7yXdzabxY.
5. Squat Jumps
As you can probably imagine, Squat Jumps involve a squat position. You bend down into a squat position holding good squat form to protect your back. Like a Tuck Jump, you’ll do a squat and on your way back up, you launch into a jump. The primary difference is that you do not tuck your legs to your chest. You lengthen your body jumping upward out of the squat position, straightening your legs, and then you softly land back into a squat position.
HIIT workouts incorporate many other exercises and movements that are highly beneficial for physical fitness. We recommend taking some of these jumping exercises and mixing them into a full routine that envelops core, arm, back and other aerobic exercises. Keep watching our blog feed because we’ll be posting more suggestions to add to your HIIT list. If you’d like to see some other options now, check out this article from Fitness Magazine: https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/killer-hiit-exercises/.