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: 121The 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) Buffalo Bills to Allow Fans in Limited Capacity: Implications for Businesses Reopening In NY - January 4, 2021 MLB 2021 Start Date in Question as Players, Owners At Odds Yet Again - December 20, 2020 Vanderbilt Kicker Sarah Fuller Becomes First Woman to Score in Power 5 Game - December 14, 2020 How To Stay Fit and Avoid Holiday Pounds During the Pandemic - December 6, 2020 Related Topicsat-home workoutExerciseFitnesshigh intensity interval traininghiithiit workoutmovethe ladder methodthe ladder method workoutWorkout Newsletter SubscriptionCan't Miss Posts! No Shame in Their Game – Female Mixed Martial Artists Use Onlyfans to Make Money by Brandon Berrios | posted on December 4, 2020 You Know I’m Right, Episode 69: WFAN’s Al Dukes (Audio/Video) by Nicholas Durst | posted on January 12, 2021 The Most Catastrophic Boat Trip Since the Titanic; the New York Giants by John Venezia | posted on October 4, 2020 Women in Sports: NHL Network Host, Jackie Redmond by Nicholas Durst | posted on March 4, 2019 You Know I’m Right, Episode 68: WFAN’s Gregg Giannotti (Audio/Video) by Nicholas Durst | posted on January 7, 2021More in MOVE How To Stay Fit and Avoid Holiday Pounds During the PandemicWith coronavirus cases surging once again across the country, more and more people are... Sydney Cummings Workouts Motivate and InspireThis week I tried Sydney Cummings’ YouTube workouts. Her channel contains dozens of energetic,... How Does Jane Fonda’s Workout Measure Up Among Modern Fitness Influencers?Jane Fonda, who was a fitness influencer before fitness influencing was a thing, recently... Best foods to consume pre and post workoutPeople are always asking some common questions when starting a new fitness lifestyle. ... Best foods to consume pre and post workout Rutgers Alum and WNBA Legend Cappie Pondexter Feared Missing