02-06 Remodel Your Heart

This gym-free HIIT workout is designed to reshape your heart for optimum efficiency, while giving the muscles you can see a boost, too

A. Vertical Jump

Stand with your feet at shoulder width and your hands behind your head. Keeping your back straight, brace your core and sit into a half-squat. Jump, lower into a half-squat, and jump again. Jump high or quickly, but always land softly.

B. Inchworm

Stand with your feet at hip width. Place your hands on the floor, then walk them as far past the plank position as you can without arching your back. Hold for a second. Walk your feet towards your hands, stand up and repeat.

C. Walrus Pull

Lie face down with your torso on a towel, your arms overhead and your palms flat. Press into the floor with your hands. Keeping your forearms and elbows close to the floor, pull until your chin is level with your hands. Reverse and repeat.

D. Lateral Step Press-Up

Get in a high plank position, with your feet just wider than your shoulders. Place one hand on the edge of a step and the other on the floor. Perform a press-up, keeping your body straight. As you come up, place the other hand on the platform and repeat. Alternate from side to side.

E. Reverse Lunge Hold

Stand and step back into a lunge, your front knee bent less than 90° and your back knee hovering over the floor. Hold for the time specified below. Push back to the start. Switch sides in each new round.