Choose your own adventure with this customizable HIIT training

next time you are not interested in your regular exercise, replace it with a short and sweet HIIT cycle. To keep you going, mark Schneider, a personal trainer at Minneapolis sports, offers this "choose your own adventure" workout. Any combination of the following exercises will force you into the core and out of normal mode, says Schneider. The result is a new, interesting interval that can be completed in less than 20 minutes. Enjoy your adventure!

Credits: Ken Stachnik / Livestrong. Com

choose your action

you have six exercises to choose from, as described in the following slide. These actions are classified by focus: lower body, upper body, and core. If you want to exercise all over, choose one from each category. Or, if you want to focus on the upper body, lower body, or core area, do two actions in that area and then add one from the other.

Credit: Ken Stachnik / Livestrong. Com

choose your time to let your heart beat. Alternate six rounds of 30 second work time and 30 second rest time to complete the three exercises you choose. To make things more challenging, limit your time off to 10 seconds. If you want to focus on muscle endurance, don't pause during exercise. By doing so, you will maintain continuous muscle tension, which will promote your burn.

Credit: Ken steichnik / Livestrong. Com

lower body: knee bending lunge

1. stand with feet and hips apart. Place dumbbells or kettlebells on your chest with both hands. Keep the weight of your left leg and step your right foot back over your left leg until the lunge is over.
2. return to start.
4. alternate legs for 30 seconds.
5. points: Ken stahnik / Livestrong. Com

   lower body: high goblet shooter squats a few inches from your right heel. The heel of the left foot should be lifted off the ground with the knee close to the ground. Place dumbbells or kettlebells on your chest with both hands.

   2. keep your right leg at center of gravity, bend your knees and hips, and squat.
   4. stand up and return to the starting position.
   5. repeat on the same leg for 30 seconds, then switch to the next leg of the next group. Each leg alternates 6 rounds to complete 3 rounds.
   6. points: Ken steichnik / Livestrong. Com

      upper body: walking bracket

      
      1. assuming the forearm bracket position, the elbow is placed on the floor directly below the shoulder. Press up with one hand at a time to straighten the arm. Press down slowly to the forearm. Repeat for 30 seconds.
      2. Credit: Ken Stachnik / Livestrong. Com

         upper body: push up crawling

         
         1. enter the high plank position, the width of feet 'separation is greater than hip width. Do push ups on the lower body. Extend your right hand to one side and move your body to the right. Press up to straighten the arm. Move in the opposite direction and repeat in the other direction. Continue to switch sides for 30 seconds.
         2. Credit: Ken Stachnik / Livestrong. Com

            core: bracket knee holding

            
            1. starts from two hands high bracket.
            2. jump your feet forward with your knees touching the inside of your elbows.
            3. jump your feet back to the starting position, keeping your hips down all the time. Repeat for 30 seconds.
            4. Credit: Ken Stachnik / Livestrong. Com

               core: sitting and rolling

               
               1. sitting on the floor with knees bent. Keep your body tight and roll back. Use your abdomen to roll yourself back into the sitting position. Repeat for 30 seconds.
               2. Credit:

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                  Ken Stachnik / livestrong.com