HIIT

High-intensity interval training (HIIT workouts) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that we're all stuck at home and can't make it to the gym, there is no better time to get creative in burning some calories while building up strength by using your bodyweight. Here are two workouts that will render all of your excuses useless. None of them require any equipment, and most require very little time. Alternate doing these over 2 days then take a day of rest.

The Venice Beach-Ready Workout

Don't take any rest between exercises and only take a 45 second rest between circuits! This will keep that heartrate up and calories burining

Circuit Block 1 (2 sets)

Plank With Hip Rotations: Start in a forearm plank. Keeping your upper body tight, rotate your hips down and towards the ground on the right side. At the bottom of the movement, your hip should just barely tap the ground. Return to starting position, then rotate down and to the left. Do 20 on each side.

Side Plank With Hip Raises: Start in a side plank position with your weight on your elbow and forearm. Dip your hip down to the ground and raise it back up. Do 10 on one side then switch.

Single Leg Bridge Hip Extensions: Lie on your back with one leg out straight and your other heel close to your butt. Using the planted foot, push your hips up towards the ceiling. Return back down, but don’t let your butt actually rest on the ground before raising up again. Do 10 on one side then switch.

Circuit Block 2 (3 sets)

Inch Worm: From a standing position, bend over and put your hands on the ground as close to your feet as possible. Slowly walk your hands away from your feet, so you’re inching into a plank position. If possible, walk your hands beyond your chest and out towards your head. Then walk yourself back to your starting position. Do 15.

Reverse Plank With Single Leg Hip Extensions: Start on your back and push up into a reverse plank position. You should be on your elbows with your torso completely off the ground. Lift one leg off the ground, then switch and lift the other. Do 10 on each side.

Bulgarian Split Squat: Stand in a lunge stance with your back foot up on a chair or ledge. Lower down, making sure your front knee doesn’t move past the toes. Lower until your back knee just barely taps the ground. Pushing through the heel of your front foot, return to the starting position. Do 10 on each side.

Circuit Block 3 (3 sets)

Lateral Push-Ups: This is a regular push-up, but after each push-up you’ll take a “step” to the side with your hands and legs. Do 12 reps, alternating between moving to the left and the right.

Chair Dips: Find a chair and place your palms on the edge of it, facing away with your feet straight out. Lower yourself down, keeping your butt close to the chair and the work in your triceps, not your shoulders. Do 12 reps.

Scapular Wall Slides: Slide down against a wall into a squat. Lift your arms into the “field goal” position, focusing on squeezing your shoulder blades together. Slide your arms up into a Y, then lower back to the starting point. Do 12 reps.

Squat Jumps: Starting in a proper squat position, launch up and into the air, landing back in the original squatting position. For maximum effect, try and get as much air as possible and land as softly as possible. Do three sets of 10.

Circuit Block 4 (3 sets)

Handstand: Kick up against a wall and hold the handstand for 30 seconds.

Isometric Lateral Shoulder Press: Find a doorjamb and push your palms upwards into it, holding for 30 seconds.

Alternating Stationary Side Lunges: Lunge out to the left while keeping your right foot in place. Hold for a second at the bottom before returning to center. Then lunge out to the right. Do 12 on each side.

Use That TV Time

Move that coffee table and doing this workout 20 minutes here and 20 minutes there will add up! This workout focuses on core strength, flexibility, and increasing range of motion. Do 3 to 5 rounds, depending on “how long your TV show is.”

Reptiles: Start in a push-up stance. Raise your right leg off the floor and bring your knee up to your right elbow. Return it to the floor, but don’t rush. Taking your time during this exercise is key to getting maximum payoff. Repeat on the left side. Do 10 reps on each side.

Lateral Swimming: In the plank position, bring one arm off the ground and reach it forward, down, and to the side, as if you were doing a swim stroke. Return the arm to the ground and switch. Repeat for 10 reps on each side.

Jump-Ups: Start in a push-up position and jump your knees toward your hands. Try and get as close as possible. With your feet planted, jump straight up. Do 10 reps.

Knees to Chest: Start seated on the floor with your legs straight out in front, feet held above the floor, and your palms resting on the ground. Bring your knees into your chest, then kick them back out. It’s important to focus on both the out and the in motion, as each serves its own purpose. Do 25 reps.

Leg Raises: From the same seated position, lift and lower your legs off the ground. Ideally you should do both legs at once, though beginners may have to start with one leg at a time. Do 25 reps.

Bicycle Crunch: Put your fingertips on your ears and bring your right leg in as your left elbow reaches for it. Try to move from your abs, not by twisting your elbows forward. Do 25 reps on each side.

Traditional Crunch: Laying on your back, bring your legs off the ground, put your fingertips on your ears, and slowly curl up. Do 25, focusing on a slow, steady movement.

Hip Dip Side Plank: Start in a side plank position. Beginners should start on their elbow and forearm; advanced athletes can start on their palms. Slowly lower down until your hip just touches the ground, then raise your hip back to its starting position. Do 25 dips before switching sides.