Here’s hoping you’ve had your fill of beach parties, barbecues, bike rides, softball games and sunset walks these past few months. Because, well, summer’s almost over. In just a few weeks, schools will be open and the pools will be closed. We can’t blame you if you got a little sloppy and missed a couple — OK, more than a couple — of your regular workouts along the way. But now it’s time to get serious again, and reintroduce your body to the type of challenging, high-impact training that netted you results in the past.
To help whip you back into prime condition, we turned to one of the best in the business: Brett Hoebel, a certified personal trainer based in Los Angeles, season 11 trainer on NBC’s “The Biggest Loser” and creator of the new 20 Minute Body program. The workout he devised for us, which he named “The HIITman” because of its high-intensity interval training components, is made up of five killer exercises. Why five? “Because it doesn’t need six,” Hoebel says. “The intensity is already elevated, and it’s intended to be done in 20 minutes or less.”
Start with a five-minute warm-up, which could be a jog on a treadmill, jump rope or whatever mode of movement suits you best. From there, go right into the circuit of five exercises for three rounds total.
1. Dumbbell Thruster
Take a shoulder-width stance and hold two dumbbells at chest level with your palms facing each other. Leading with your hips and bending your knees, descend into a deep squat with your core tight and back flat. From there drive forcefully upward, extending your hips and knees to a standing position. At the top, take advantage of the momentum created by pressing the dumbbells overhead as you rotate your palms forward, all in one fluid motion. Lower the weights back to shoulder level and repeat.
2. Prisoner Alternating Jumping Lunge
Get in lunge position, one foot forward (knee bent) and the other leg extended behind you, toes on the floor. Put your hands behind your head with fingers laced. Drop your hips and bend your knees to descend into a lunge and forcefully jump back up, switching leg position in midair so your front leg moves behind you and vice versa. Repeat for 30 seconds.
3. Dumbbell Renegade Row
Place two dumbbells in a neutral position on the floor in front of you and get into a push-up start position, lower body balanced on your toes and each hand gripping a dumbbell. Do one push-up. From here, row one weight up to your flank and lower it to the floor, then the other. One push-up followed by a row with each arm equals one rep.
4. Lateral Shuffle Hop
Get into a standing ready position with your head up, knees soft and arms away from your sides, elbows bent and hands open and facing forward. Hop to one side, absorbing the impact with your hips and knees. Immediately and explosively hop laterally in the other direction. Continue back and forth for 30 seconds.
Lie facedown on the floor in a superman position: legs straight and together, arms extended straight overhead with your upper arms running alongside each ear. Simultaneously lift your legs and arms off the floor a few inches (or as high as you can) for a two-count, then lower and repeat for reps.
For more 20-minute workouts, check out Hoebel’s new program, 20 Minute Body, available at 20minutebody.com.