Beginners HIIT Workout to Build Strength & Burn Calories

This foodspring video shows you how to do front jumping jacks correctly. Front jumping jacks are also called seal jumping jacks. Start with your arms stretched in front of you at shoulder height. As you jump into the air, spread your feet far apart. Meanwhile, open your arms. As you jump your feet together, bring your arms together in front of you as if you’re going to clap. This is an effective full-body exercise.

This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn’t lean forward. Bring your leg back to your body and start the whole thing again with your other leg.

This foodspring video shows you how to do air punches correctly. An air punch means you punch into the air. Stand in a lunge position. Make fists with your hands and punch into the air in front of your body, alternating sides each time. Your upper body should rotate with your arm for every punch.

This foodspring video shows you how to do Russian twists correctly. This ab exercise targets your oblique abs. Sit on the floor with your back straight. Your knees should be bent, and your heels lifted off the floor. Now turn your upper body to the left, then to the right. Try to touch the floor on each side of you with your hands as you twist. Keep your back long and straight the whole time.

This foodspring video shows you how to do an elbow plank correctly. This classic is more than just a core exercise. It works your entire body. Start in the plank position with your elbows under your shoulders. Keep your neck straight. Tighten your whole body and try to squeeze your upper back towards the ceiling. Keep your body in as straight a line as possible – no arched back, and don’t bring your rear end upwards.

This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.