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Six simple high intensity workouts

Updated: Jan 14

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Are repetitive exercises and long hours on the treadmill starting to feel monotonous? If you're seeking a fresh and exciting approach to staying fit, we have the solution for you. Say hello to six simple high-intensity workouts that will revolutionize your fitness routine. We recommend doing each workout for 10-15 minutes, starting off doing 1 exercise for 1 minute resting for 30 second and repeating. Mix and match the exercises for added variety.

These workouts are designed to push your limits, ignite your metabolism, and maximize your results in a fraction of the time. So, without wasting further time, let's dive into the six high-intensity workouts.

1. High Knee

An excellent way to work for multiple muscle groups is high knee exercise. To perform this exercise, assume an upright stance with your feet positioned shoulder-width apart. Lift your right knee toward your chest and simultaneously swing your left arm forward. As you lower your right leg, switch and bring up your left knee while swinging your right arm forward. Keep alternating this movement and gradually increase the speed for a challenging workout.

High knees are highly effective for improving cardiovascular fitness and enhancing coordination and body strength. You engage both your core and leg muscles resulting in a toned body and more calorie expenditure. You can start with 30 seconds to 1 minute of high knees and slowly lengthen the duration as you develop endurance.

2. Squat Jump

Squat jumps are another effective exercise that combines strength training and cardiovascular conditioning benefits. To properly perform this exercise, stand with your feet placed shoulder-width apart. Then, go into a squat position as you normally would by bending your knees.

Keep your core engaged and jump forward while fully extending your legs and raising your arms overhead. As you land, you should return to the original squat position while keeping your movements deliberate.

By executing squat jumps, you engage various muscle groups, including the quadriceps, hamstrings, glutes, and calf muscles. Furthermore, the explosive nature of this movement rapidly increases your heart rate, making it an ideal choice for high-intensity workouts.

Squat jumps improve your lower body strength too. It is recommended to begin with 10 to 12 repetitions of squat jumps.

3. Russian Twists

russian twists

Russian twists are an effective exercise that primarily focuses on strengthening the core muscles, particularly the obliques. To execute this exercise, position yourself on the floor with your knees flexed and your feet firmly grounded. Lean back slightly and lift your feet off the floor, maintaining balance on your sit bones.

Bring your hands together in front of your chest and twist your torso to the right side directing your hands towards that side of your body. Return to the center position and then twist to the left side. Repeat this twisting movement for as many repetitions as desired.

Russian twists are a great way to engage your abs, enhance core strength, and improve rotational stability. You’ll tone your oblique muscles, leading to a more defined waistline. You can start with 12 to 15 reps per set and gradually increase intensity as your core strength improves over time.

4. Tuck-Ups

Tuck-ups are intense exercises focusing on your core muscles, including your upper and lower abs. To perform this exercise, lie on your back with your arms extended overhead and fully extend your legs. Then raise your upper body and legs simultaneously while reaching your hands towards your toes and bringing your knees towards your chest.

Afterward, slowly lower your body back down and repeat the movement. Tuck-ups activate the abdominal muscles and provide a challenge to core stability. Additionally, they involve the hip flexors and enhance the overall strength and definition of the core region. It is recommended to begin with 8 to 10 tuck-ups.

5. Plank-Ups


Diversify the traditional plank game by engaging in a dynamic variation known as plank-ups. This exercise is great to deliver an extraordinary full-body workout experience.

To do plank-ups, assume a plank position where your forearms rest comfortably on the ground. Your elbows should be arranged directly under your shoulders while holding onto your tucked-under toes. Keep your movements controlled and precise as you progressively raise yourself onto each hand. One at a time until both arms reach full extension, genuinely resembling a push-up position.

6. Flutter Kicks

The most challenging exercise on this list is probably the flutter kicks. It effectively targets your lower abs, hip flexors, and leg muscles. To start, lie flat on your back with your legs extended and arms by your sides. Lift your heels about six inches off the ground. As you engage your core, kick your legs in an alternating motion like swimming.

The key is to maintain a steady pace and keep your lower back pressed into the ground. By performing flutter kicks, you activate your abdominal muscles and give your hip flexors a great workout. This exercise helps tone and strengthen your lower abs while enhancing overall leg strength and endurance.

You can start with 15 to 20 flutter kicks per leg and gradually increase the number as you make progress.

Final Thoughts

Enrich your fitness regimen by incorporating the above-mentioned six high-intensity workouts. These exercises efficiently heighten heart rate, refine cardiovascular fitness, as well as augment muscular strength and endurance.

The best thing is you can perform them with little or no equipment, which promotes inclusivity for individuals from all backgrounds. However, remember to warm up before delving into high-intensity workouts, and respect the messages your body sends.

If you’re new to high-intensity workouts, start with a shorter duration and lower intensity before gradually elevating both factors. Also, remember to adopt a proper form and technique to avoid any injury and extract the maximum benefits.

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