This story was originally published in the December 2017 issue of Men’s Health.
Staying fit in December isn’t easy. So here’s our holiday gift to you: a half dozen exercises that you can mix in infinite ways for a brief, convenient, intense, fat-burning, strength-building workout. Do them in the gym, at home, or anywhere at all.
Have nine minutes to kill waiting for the kids to see Santa at the mall? Do the last three exercises. Got 15 minutes before the office holiday party? Pick five moves.
The principle behind these combinations is high-intensity interval training, or HIIT. It’s simple: You do timed bursts of exercise interspersed with periods of brief rest. HIIT can improve cardiovascular health and preserve or even add muscle mass, studies show.
This dose of HIIT, from Jeff Cavaliere, C.S.C.S., M.S.P.T., creator of Athlean-X, couldn’t come at a better time.
For the optimal benefit, complete a session at least 3 or 4 times a week.
1. Two-Point Renegade Row
2. Dumbbell Thruster
3. Dumbbell Squat Curl Press
4. Split Squat Lateral Hop
5. Mountain Mule Kick
6. Single-Arm Burpee
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