Plyo jacks, or plyometric jumping jacks, are another option for getting the heart rate up and challenging the body in a whole new way. Plyo jacks are like very slow jumping jacks. You jump out, just as you would in a jumping jack, but slow things down and add a deep squat. When you jump your feet back together, you land in another deep squat to challenge your hips, glutes thighs and, of course, your heart rate. Begin with feet together and lower into a squat, bringing the arms in front of you. Jump the feet out, landing in a squat and circling the arms up and over the head. Jump up once again, bringing the feet together and circling the arms back down.
The 20 Minute HIIT Workout consists of four Tabata intervals. They are designed to increase your metabolism during and after the workout which will allow your body to burn fat for hours after. For twenty seconds do as many reps of the exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total. Complete 8 intervals of one exercise, rest one minute then move on to the next exercise.
Muscles used: Glutes, Quads