In partnership with Paradise Valley City Lifestyle magazine, here is the latest health & fitness feature from the 2024 December issue!
what is HIIT?
High-Intensity Interval Training (HIIT) is a powerful, time-efficient workout method that alternates between short bursts of intense activity and brief recovery periods. Designed to boost cardiovascular fitness, burn fat, and build lean muscle in minimal time, HIIT is ideal for the holiday season when schedules are packed with festivities, travel, and family commitments. Workouts can range from 10-20 minutes, making them easy to squeeze in between holiday parties, shopping trips, and other seasonal activities.
HIIT is particularly timely during the holidays because it combats the usual overindulgence and sedentary behaviors that often accompany this time of year. HIIT has high calorie-burning potential and can elevate the metabolism even after the workout ends. HIIT is an excellent tool for maintaining fitness goals despite the challenges of holiday treats and busy schedules.
By integrating HIIT into your holiday routine, you can maintain your fitness while enjoying all the seasonal celebrations, making sure you stay strong and energized for the New Year.
Here’s how to perform the 10-minute HIIT workout, designed to get your heart rate up and work your whole body with minimal rest between high-intensity movements:
- Perform 2 rounds of the following 4 exercises.
- Each exercise is done for 40 seconds of intense effort, followed by 20 seconds of rest.
- Rest for 1 minute between rounds.
10-Minute HIIT Workout
- Squat Jumps – Explode upward from a squat, landing softly and immediately dropping into the next jump.
- Goblet Reverse Lunge – Holding a weight at your chest, step back into a deep lunge, alternating legs.
- Spiderman Push-Ups – In a push-up position, bring one knee toward your elbow as you lower your body, then alternate sides with each push-up.
- Leg Lowers – Lying on your back, lower your legs slowly toward the floor, keeping your core engaged and your lower back pressed into the ground.
Bonus Burnout
Alternate between the two exercises below for 8 total rounds, with each exercise performed for 20 seconds followed by 10 seconds of rest. Total time is 4 minutes.
- Cross-Body Mountain Climbers – In a high plank position, drive your knees across your body toward the opposite elbow as fast as possible.
- Alternating Lateral Lunges – Step out to the side, dropping into a deep lunge, then push back to center and repeat on the opposite side.
More about Dr. Adam Loiacono
New Year’s Resolutions are around the corner! Dr. Adam Loiacono offers elite-level physical therapy and performance training services both in-clinic or through personalized, concierge care in the comfort of your home. With over 15 years of experience working with top-tier professional athletes and teams in the NBA, MLS, and NWSL, Adam brings the same “pro experience” to Paradise Valley and Scottsdale.
Adam’s approach is grounded in providing high-performance care that isn’t just for athletes—it’s for anyone looking to move, feel, and perform at their best. Whether you’re recovering from an injury, aiming to improve fitness, or seeking peak physical health, Adam’s tailored services will help you achieve your New Year’s Resolutions with the same expertise he provides to world-class athletes.
Want to work with Adam? Contact Adam now!
Listen to his podcast: Finding Small Wins
For more fitness and rehab insights, follow Adam on Instagram!: adam.loiacono
