If you live in a place graced with warmer temperatures during the summer months, odds are that you seek relief from the heat by wearing a little less and cooling off at the local pool or beach. In order to feel more confident bearing your legs, arms and midsection, give one of 8fit’s HIIT workouts for men a go.
There’s no better time than now to start working on a body that you’re proud of so that you can ditch the shirt with confidence when going for a swim or when you’re simply too hot to keep it on. Sign up and log your first workout today.
In addition to doing your regular 8fit workout sessions, try this 20-minute AMRAP (as many reps as possible) HIIT workout created by Coach Tor. It’ll help tone the areas of the body you’ll be showing off in your swimsuit this season. Before we dive into the movements, Tor explains the big picture.
How to get the summer bod you want
You’ve probably heard abs are made in the kitchen. To get that ripped summer body, it’s essential that you get your hands dirty in the kitchen. What’s great about using the 8fit app is that, after setting food and taste preferences, the recipes and ingredient amounts automatically update your weekly meal plan. This makes an often intimidating — and time-consuming — aspect of your fitness plan more manageable.
The 8fit meal plan will let you know exactly what to shop for and how to cook it perfectly.
HIIT workout for men
After fine-tuning your cooking skills, it’s important to select exercises that will have the biggest impact on the physique you’re looking for — ripped abs, wide shoulders and a broad chest. 8fit’s HIIT-style workouts are the most effective way to achieve those goals, as they build muscle while burning the fat covering the muscles.
Remember it’s not vain to want a body you can take pride in, but the most important thing is that you’re healthy and feel strong. HIIT is the perfect combination of strength and cardio, and will help you get the results you want – and then some.
Complete this 20-minute AMRAP workout 2-3 times per week, resting 48 hours in between to allow your muscles to recover.
- Step one: Set a timer for 20 minutes
- Step two: Move through the nine exercises as many times as possible
1. Burpees – 6 reps
How to: Begin standing, then squat down and place your hands on the floor outside of your feet. Keeping your hands planted, jump feet back to a plank position with a soft bend in the elbows. Lower down until your chest touches the floor with elbows tight to your body, briefly keeping your hands on the floor. Use your hip strength to pop feet back into a squat, then explode up into a jump and land on feet as softly as possible to complete one repetition.
2. Dips – 12 reps
How to: Stand with your back facing a surface (chair, coffee table, bench), placing your hands on top with arms extended, shoulders directly above wrists. Bend your legs at 90° in front of you with heels on the floor. Bend your elbows to lower hips to the floor, then straighten arms to press the body back up to return to the start position.
3. Crunches – 12 reps
How to: Lie on your back with knees bent, feet flat on the floor and hands placed behind your head. Press your lower back into the floor while rolling shoulders up and forward. Lift your shoulder blades about four inches off the floor, contracting your abs at the top. Slowly lower your torso back down to the floor to complete one repetition.
4. Bulgarian split squats – 12 reps on each leg
How to: Begin with feet hip-width apart, stand 2-3 feet in front of a knee-high surface. Place the instep of your rear foot on the surface, then lower your hips towards the floor so your rear knee comes as close to the floor as possible. Press firmly into your front heel to straighten and jump off the floor. Land as softly as possible and return to start position.
5. Military press – 12 reps
How to: Begin with your hands and feet on the floor slightly wider than shoulder/hip-width apart, folded forward at hips so body forms an inverted ‘V’ shape. Bend your elbows and lower the top of your head to the floor. Straighten your arms to press body back up to start position.
6. Air plunges – 12 reps
How to: Lie on your back with hands extended at your sides, lower back pressed into the floor. Bring your knees to your chest and kick legs straight up to lift hips off the floor. Next, tuck your knees in towards your stomach and extend your legs straight so that feet hover several inches off the floor. Tuck your knees back to start position to complete one repetition.
7. Slow push-ups – 12 reps
How to: Begin with your hands directly under your shoulders and feet slightly wider than hip-width apart on the floor. Step your legs behind with feet together, toes curled under, and lift your hips to position your chest in front of your hands. Tense every muscle to form a straight line from head to heels as you lower your chest to touch the floor with elbows tight to your body. Extend through your arms to push your body back to start position.
8. Chin ups – 12 reps or until failure
How to: Hold pull-up bar with your hands facing away from your body and positioned slightly closer than shoulder-width apart. Contract your shoulder blades down and use your upper body strength to lift your entire body up off the floor until your chin is level to bar. Lower yourself back down to the ground as slowly as possible and only return feet back down to the ground once all reps are done.
9. Spiderman plank- 12 reps
How to: Place your hands on floor directly under your shoulders and step your legs out straight behind you with feet together and toes curled under. Tense every muscle to form a straight line from your head to your heels. Simultaneously lower your torso towards the ground as your right knee touches your right elbow, keeping your left foot on the ground. To finish the movement, straighten your arms and push your body back to the start position. Repeat the movement with your left knee and left elbow. This is one repetition.
To get the results you want, do this HIIT workout for men 2-3 times per week. We also advise that you exercise a total of five times per week and stick to your meal plan to get the summer arms, legs and core you desire.