Photo by John Seldon from PexelsMOVEAt-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 jacks30 seconds stationary squats30 seconds run in place30 seconds skaters Round 1–Biceps/Shoulders (4 minutes)ExerciseDurationWeight RecommendationArm Circles20 seconds2-3 poundsShoulder Raise30 seconds5-7 poundsBicep Curl w/Overhead Press45 seconds8 poundsBicep Curls60 seconds8-10 poundsCombo: Bicep Curl w/Alternating Lunges90 seconds5-7 pounds Round 2–Legs/Glutes (4 minutes)ExerciseDurationWeight RecommendationWall Sit20 seconds0-3 pounds (rest on thighs)Squat Jumps30 seconds0-3 pounds (rest on shoulders)Plie Squats45 seconds3-5 pounds (rest on shoulders or thighs)Alternating Back Lunges60 seconds5 pounds (rest on shoulders)Combo: Squat Press90 seconds5-7 pounds Round 3–Triceps (4 minutes)ExerciseDurationWeight RecommendationChair Dips20 secondsNo weightTricep Pulse30 seconds0-3 pounds Tricep Kickbacks45 seconds3-5 pounds Skull Crushers60 seconds5-7 pounds Combo: Lunge and Twist (alternating legs)90 seconds5-7 pound (hold in front as you twist) Round 4–Plank/Core (4 minutes)ExerciseDurationWeight RecommendationPlank Up/Down20 secondsNo weightPlank Twist30 secondsNo weightForearm Plank45 secondsNo weightPlank Walk-Out60 secondsNo weightCombo: Alternating Rows w/Plank (on toes or knees)90 seconds5-7 pounds Round 5–Abs (4 minutes)ExerciseDurationWeight RecommendationV-Sit20 seconds0-5 pounds (hold weight)Russian Twist30 seconds0-5 poundsBicycle Twist45 secondsNo weightSit-Ups/Crunches60 seconds0-5 poundsCombo: Crunch and Leg Lift90 secondsNo 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: 368The following two tabs change content below.BioLatest PostsElizabeth DiPietroLiz 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 SubscriptionCan't Miss Posts! UFC Long Island: Ticket & Fight Card Info by Kristine Haugsjaa | posted on May 31, 2017 Women in Sports: NHL Network Host, Jackie Redmond by Nicholas Durst | posted on March 4, 2019 The Story of the NHL’s First Armenian, Zach Bogosian and His Biggest Fan by Anthony Paradiso | posted on September 12, 2020 Fighting Words: Bellator is Giving Hardy the Credit She Deserves by Kristine Haugsjaa | posted on October 20, 2017 Women in Sports: Ariel Epstein, On-Air Host at SportsGrid (VIDEO) by Anthony Paradiso | posted on March 12, 2021More in MOVE Whoop Rewards Employees With $100 Each Month To SleepWhoop is a fitness company that has software and wearables that track physical activity... MadFit Dance Workout Videos — Fitness Fun for AllMadFit videos are hosted by Maddie Lymburner, an uber-popular fitness influencer from Ontario. Gyms Became More Innovative Since PandemicA New Way Of Working Out at the Gyms: Covid-19 has taken the world... The Future Is Fitness For AppleFitness+ 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