At some point in the last few years, the cult of high-intensity interval training (HIIT) took over group fitness classes everywhere, and we all drank the Kool-Aid — but for good reason. Studies show that HIIT can be just as effective for weight loss as longer bouts of steady-state exercise. Martin Gibala, Ph.D., professor and chair of the department of kinesiology at McMaster University in Hamilton, Ontario, and author of The One-Minute Workout, found comparable results between athletes who trained for up to an hour at 65-percent intensity and those who completed an interval workout of six 30-second sprints followed by four and a half minutes of rest.
Applying the HIIT template to bodyweight moves allows you to use different movement patterns and muscle groups, all in a relatively short period of time. McCall recommends the “30 seconds on, 30 seconds off” model for exercises like air squats, push-ups, lunges, and burpees. “It allows you to really fatigue the muscles, which can help improve caloric expenditure,” he says.