Photo by John Seldon from Pexels MOVE At-home HIIT Workout: The Ladder Method by Elizabeth DiPietro October 4, 2020 The Ladder Method HIIT workout can be especially challenging because it works the same group of muscles for four minutes straight. It begins with the most challenging exercise for the shortest duration, and works its way up the “ladder” to end with a less challenging exercise that can be sustained for a longer duration. Weight recommendations are suggested; feel free to drop the weights altogether if you’re a beginner or feel yourself becoming fatigued. Don’t sacrifice form for weight! HIIT Workout Warmup (2 minutes) 30 seconds jumping jacks 30 seconds stationary squats 30 seconds run in place 30 seconds skaters Round 1–Biceps/Shoulders (4 minutes) Exercise Duration Weight Recommendation Arm Circles 20 seconds 2-3 pounds Shoulder Raise 30 seconds 5-7 pounds Bicep Curl w/Overhead Press 45 seconds 8 pounds Bicep Curls 60 seconds 8-10 pounds Combo: Bicep Curl w/Alternating Lunges 90 seconds 5-7 pounds Round 2–Legs/Glutes (4 minutes) Exercise Duration Weight Recommendation Wall Sit 20 seconds 0-3 pounds (rest on thighs) Squat Jumps 30 seconds 0-3 pounds (rest on shoulders) Plie Squats 45 seconds 3-5 pounds (rest on shoulders or thighs) Alternating Back Lunges 60 seconds 5 pounds (rest on shoulders) Combo: Squat Press 90 seconds 5-7 pounds Round 3–Triceps (4 minutes) Exercise Duration Weight Recommendation Chair Dips 20 seconds No weight Tricep Pulse 30 seconds 0-3 pounds Tricep Kickbacks 45 seconds 3-5 pounds Skull Crushers 60 seconds 5-7 pounds Combo: Lunge and Twist (alternating legs) 90 seconds 5-7 pound (hold in front as you twist) Round 4–Plank/Core (4 minutes) Exercise Duration Weight Recommendation Plank Up/Down 20 seconds No weight Plank Twist 30 seconds No weight Forearm Plank 45 seconds No weight Plank Walk-Out 60 seconds No weight Combo: Alternating Rows w/Plank (on toes or knees) 90 seconds 5-7 pounds Round 5–Abs (4 minutes) Exercise Duration Weight Recommendation V-Sit 20 seconds 0-5 pounds (hold weight) Russian Twist 30 seconds 0-5 pounds Bicycle Twist 45 seconds No weight Sit-Ups/Crunches 60 seconds 0-5 pounds Combo: Crunch and Leg Lift 90 seconds No weight Always end your workout with a stretch and cool down exercise! For more exercise tips and at-home workouts, follow @InTheZoneIO on Instagram and Twitter. Post Views: 529 The following two tabs change content below.BioLatest Posts Elizabeth DiPietro Liz DiPietro has been a staff writer for In The Zone since 2011. She is a New York City public school teacher working at a middle school in Brooklyn, NY. Liz has a Master's of Creative Writing from Queens College and a Master's of Special Education from the College of Staten Island. She is a diehard Yankees, Knicks, and Jets fan and exercise enthusiast. Liz lives in Staten Island, NY with her husband Dave and 2-year-old son Christopher. Latest posts by Elizabeth DiPietro (see all) How Does Aaron Rodgers Measure Up Against Other “Jeopardy” Guest Hosts? - April 12, 2021 New York Baseball Parks Welcome Back Fans, But Is It Too Much Too Soon? - March 22, 2021 MadFit Dance Workout Videos — Fitness Fun for All - March 15, 2021 2021 MLB Season Brings Excitement and Uncertainty - February 28, 2021 Related Topicsat-home workoutExerciseFitnesshigh intensity interval traininghiithiit workoutmovethe ladder methodthe ladder method workoutWorkout Newsletter Subscription Can't Miss Posts! Women in Sports: NHL Network Host, Jackie Redmond by Nicholas Durst | posted on March 4, 2019 Passion For Sports Led Kelly Burke To Career As Broadcaster by Sunil Sunder Raj | posted on November 16, 2020 XFL Co-Owner Dany Garcia Talks Business, Serving Others at espnW Women + Sports Summit by Candace Cordelia | posted on October 23, 2020 Women in Sports: Ariel Epstein, On-Air Host at SportsGrid (VIDEO) by Anthony Paradiso | posted on March 12, 2021 Exclusive Interview: SNY Personality, Maria Marino, Shares Career Journey (VIDEO) by Sunil Sunder Raj | posted on January 28, 2021 More in MOVE Whoop Rewards Employees With $100 Each Month To Sleep Whoop is a fitness company that has software and wearables that track physical activity... MadFit Dance Workout Videos — Fitness Fun for All MadFit videos are hosted by Maddie Lymburner, an uber-popular fitness influencer from Ontario. Gyms Became More Innovative Since Pandemic A New Way Of Working Out at the Gyms: Covid-19 has taken the world... The Future Is Fitness For Apple Fitness+ was launched in December 2020 when the Covid-19 pandemic disrupted gyms and fitness... Best foods to consume pre and post workout Rutgers Alum and WNBA Legend Cappie Pondexter Feared Missing