{"id":22235,"date":"2021-10-05T00:15:14","date_gmt":"2021-10-05T04:15:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=22235"},"modified":"2024-09-23T20:18:09","modified_gmt":"2024-09-24T00:18:09","slug":"high-intensity-hiit-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/high-intensity-hiit-workout\/","title":{"rendered":"The Do-It-Anywhere HIIT Workout You Need to Try"},"content":{"rendered":"<p><a href=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-67439 size-full\" title=\"HIIT Workout - What It Is and Why It Works\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover.jpg\" alt=\"\" width=\"1000\" height=\"1500\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover.jpg 1000w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover-200x300.jpg 200w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover-683x1024.jpg 683w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover-768x1152.jpg 768w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover-620x930.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000721\/HIIT-cover-33x50.jpg 33w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\r\n\r\n<div class=\"podcast-block\">\r\n<h2 class=\"podcast-title\">Daily Burn Life Podcast: Getting Started With Hiit Workouts<\/h2>\r\n<p class=\"podcast-description\">Dive into the world of High-Intensity Interval Training (HIIT) with our expert hosts. Learn why HIIT is a game-changer for fitness, understand the science behind its effectiveness, and get practical tips to safely incorporate HIIT into your routine. Whether you&#8217;re a beginner or looking to optimize your workouts, this episode provides valuable insights on maximizing your exercise time, boosting metabolism, and improving overall fitness through HIIT.<\/p>\r\n<audio class=\"podcast-player\" controls=\"controls\">\r\n    <source src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2024\/09\/23193620\/Untitled-notebook.wav\" type=\"audio\/wav\" \/>\r\n    Your browser does not support the audio element.\r\n  <\/audio><\/div>\r\n<p><style>\r\n.podcast-block {\r\n  background-color: #f8f9fa;\r\n  border-radius: 12px;\r\n  padding: 24px;\r\n  max-width: 600px;\r\n  margin: 20px auto;\r\n  box-shadow: 0 4px 6px rgba(0,0,0,0.05);\r\n}\r\n\r\n.podcast-title {\r\n  font-family: 'Helvetica Neue', Arial, sans-serif;\r\n  font-size: 28px;\r\n  font-weight: 700;\r\n  color: #2c3e50;\r\n  margin-bottom: 16px;\r\n}\r\n\r\n.podcast-description {\r\n  font-family: 'Georgia', serif;\r\n  font-size: 16px;\r\n  line-height: 1.6;\r\n  color: #34495e;\r\n  margin-bottom: 20px;\r\n}\r\n\r\n.podcast-player {\r\n  width: 100%;\r\n  height: 50px;\r\n  border-radius: 25px;\r\n  background-color: #e0e5ec;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-panel {\r\n  background-color: #e0e5ec;\r\n  border-radius: 25px;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-play-button {\r\n  background-color: #3498db;\r\n  border-radius: 50%;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-current-time-display,\r\n.podcast-player::-webkit-media-controls-time-remaining-display {\r\n  color: #2c3e50;\r\n}\r\n<\/style><\/p>\r\n<p><a href=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-71181 size-large\" title=\"3 Fat-Blasting HIIT Workouts\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-683x1024.jpg\" alt=\"\" width=\"683\" height=\"1024\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-683x1024.jpg 683w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-200x300.jpg 200w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-768x1152.jpg 768w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-620x930.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-33x50.jpg 33w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1.jpg 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/a><\/p>\r\n<p>Workout trends may come and go, but High-Intensity Interval Training (HIIT) has proven its staying power in the fitness world. Renowned for delivering maximum results in minimal time, <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/db\/hiit-workouts-for-beginners\/\"   title=\"HIIT\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"1000\">HIIT<\/a> continues to be a top choice for those seeking an efficient and effective workout regimen.<\/p>\r\n<p>HIIT is all the hype lately. According to <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2016\/11000\/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2017.6.aspx\" target=\"_blank\" rel=\"noopener\">a survey<\/a> conducted by The American College of Sports Medicine, it holds steady among the top fitness trends for 2017 (along with <a href=\"https:\/\/dailyburn.com\/life\/tech\/best-wearables-activity-tracking\/\" target=\"_blank\" rel=\"noopener\">wearable tech<\/a> and <a href=\"https:\/\/dailyburn.com\/life\/fitness\/10-minute-bodyweight-workouts-burn-fat\/\" target=\"_blank\" rel=\"noopener\">bodyweight training<\/a>). So what\u2019s this type of training all about? What is it with HIIT?<\/p>\r\n<p>HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through <a href=\"https:\/\/dailyburn.com\/workout\/Low-Impact-High-Intensity\">quick, intense bursts of exercise<\/a>, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. \u201cA <a href=\"https:\/\/dailyburn.com\/life\/fitness\/hiit-workout-perfect-formula\/\" target=\"_blank\" rel=\"noopener\">high-intensity workout<\/a> increases the body\u2019s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,\u201d says <a href=\"https:\/\/www.instagram.com\/erocfitness\/\">Eric Salvador<\/a>, NASM, NSCA, head instructor at The Fhitting Room in New York City. \u00a0\u201cThis afterburn effect is referred to as <a href=\"https:\/\/dailyburn.com\/life\/fitness\/epoc-afterburn-effect\/\" target=\"_blank\" rel=\"noopener\">excess post-exercise oxygen consumption (EPOC)<\/a> and is the reason why <a href=\"https:\/\/dailyburn.com\/workout\/Speed_play\">intense exercise<\/a> will help burn more fat and calories than regular aerobic and steady-state workouts.\u201d<\/p>\r\n<p><strong>RELATED:<\/strong> <a href=\"https:\/\/dailyburn.com\/life\/fitness\/hiit-workouts-for-beginners\/\" target=\"_blank\" rel=\"noopener\">3 Quick HIIT Workouts for Beginners<\/a><\/p>\r\n<h2>HIIT the Spot: The Benefits of Interval Training<\/h2>\r\n<p>Not totally convinced? Here are a few other benefits of <a href=\"https:\/\/dailyburn.com\/workout\/kick-hiit-2\">HIIT<\/a>.<\/p>\r\n<h3>1. Increases Your Metabolism<\/h3>\r\n<p>Combing high intensity with interval training results in <a href=\"https:\/\/dailyburn.com\/life\/fitness\/epoc-afterburn-effect\/\" target=\"_blank\" rel=\"noopener\">EPOC<\/a>, which speeds your metabolic rate and \u201ctranslates into a <a href=\"https:\/\/dailyburn.com\/life\/health\/how-to-naturally-boost-metabolism\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a> boost for up to 48 hours after a\u00a0complete HIIT routine,\u201d says Salvador. This means you\u2019ll still be burning fat even after you\u2019ve left the gym.<\/p>\r\n<h3>2. Quick and Convenient<strong><br \/><\/strong><\/h3>\r\n<p>Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/hiit-workout-routine-beach-body\/\" target=\"_blank\" rel=\"noopener\">at the beach<\/a>, etc. And most are <a href=\"https:\/\/dailyburn.com\/workout\/kick-hiit-1\">30 minutes or less<\/a>! Who can\u2019t spare that?<\/p>\r\n<h3>3. No Equipment Necessary<\/h3>\r\n<p>No dumbbells? Not to worry! HIIT workouts generally use only your <a href=\"https:\/\/dailyburn.com\/life\/fitness\/10-minute-bodyweight-workouts-burn-fat\/\" target=\"_blank\" rel=\"noopener\">body weight<\/a>, since the focus is on <a href=\"https:\/\/dailyburn.com\/workout\/hiit-halftime\">getting your heart rate up<\/a> and keeping it there. These workouts result in \u201coptimal muscle building and muscle retention couples with fat loss and increased <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/db\/calorie-burn-calculator\/\"   title=\"calorie burn\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"885\">calorie burn<\/a>,\u201d says Salvador.<\/p>\r\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/hiit-workout-mistakes\/\" target=\"_blank\" rel=\"noopener\">7 HIIT Mistakes You&#8217;re Probably Making<\/a><\/p>\r\n<h2>Do-It-Anywhere HIIT Workout<\/h2>\r\n<p>Ready for a challenge? Try your hand (or full body, rather) at Salvador\u2019s Do-It-Anywhere Chipper HIIT Workout. \u201cThe most beneficial use of this workout would be in conjunction with some <a href=\"https:\/\/dailyburn.com\/life\/fitness\/strength-exercises-advanced-variations\/\" target=\"_blank\" rel=\"noopener\">loaded strength exercises<\/a>,\u201d says Salvador. \u201cHowever, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.\u201d Perform each exercise at 100 percent effort, with 30 seconds of rest in between.\u00a0Repeat every other day with the goal of completing it faster each time.<\/p>\r\n<p><a href=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-67441 size-full\" title=\"The Do-It-Anywhere HIIT Workout You Need to Try\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout.jpg\" alt=\"\" width=\"1000\" height=\"1500\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout.jpg 1000w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout-200x300.jpg 200w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout-683x1024.jpg 683w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout-768x1152.jpg 768w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout-620x930.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/08\/10000715\/HIIT-workout-33x50.jpg 33w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\r\n<h3>50 Sit-Ups<b><br \/><\/b><\/h3>\r\n<p>Lay on your <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/no-equipment-back-exercises\/\"   title=\"back\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"1001\">back<\/a>, knees bent, with your feet on the floor <strong>(a)<\/strong>. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor <strong>(b)<\/strong>. Pulling your abs in again, slowly lie back down into start position <strong>(c)<\/strong>. Repeat.<\/p>\r\n<h3>40 Jump Squats<\/h3>\r\n<p>Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat <strong>(a)<\/strong>. Perform a small jump, and land back in your squat position <strong>(b)<\/strong>. Repeat.<\/p>\r\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/50-butt-exercises-strong-glutes\/\" target=\"_blank\" rel=\"noopener\">50 Butt Exercises for Stronger Glutes<\/a><\/p>\r\n<h3>30 <a href=\"https:\/\/dailyburn.com\/life\/db\/push-up-variations-jenna-wolfe\/\" target=\"_blank\" rel=\"noopener\">Push-Ups<\/a><\/h3>\r\n<p>Get into <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-plank\/\"   title=\"plank\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"160\">plank<\/a> position, hands on the ground directly under your shoulders, legs about hip width apart<strong> (a)<\/strong>. Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) <strong>(b)<\/strong>. Return to start position <strong>(c)<\/strong>. Repeat.<\/p>\r\n<h3>20 Split Jumps (Jumping Lunges)<b><br \/><\/b><\/h3>\r\n<p>Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip <strong>(a)<\/strong>. Jump and at the same time reverse legs <strong>(b)<\/strong>. Repeat.<\/p>\r\n<h3>10 Tricep Dips<b><br \/><\/b><\/h3>\r\n<p>Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (<b>a<\/b>). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get <strong>(b)<\/strong>. Push back up <strong>(c)<\/strong>. Repeat.<\/p>\r\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/db\/triceps-exercises-arm-workout\/\" target=\"_blank\" rel=\"noopener\">3 Quick Tricep Exercises to Tone Your Arms<\/a><\/p>\r\n<h3>30 sec <a href=\"https:\/\/dailyburn.com\/life\/db\/burpees-workout-video-bennie-wylie\/\" target=\"_blank\" rel=\"noopener\">Burpees<\/a><b><br \/><\/b><\/h3>\r\n<p>Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-push-up-variations\/\"   title=\"push up\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"253\">push up<\/a> position <strong>(a)<\/strong>. Quickly jump your legs back towards your hands<strong> (b)<\/strong>. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.<\/p>\r\n<p><em>Originally published December 2013. Updated August 2017 and October 2021.\u00a0<\/em><\/p>\r\n<p><strong><em>For more high-intensity workouts you can do anytime, anyplace, head to\u00a0<a href=\"https:\/\/dailyburn.com\/\" target=\"_blank\" rel=\"noopener\">dailyburn.com<\/a> to try a free 30-day trial.<\/em><\/strong><\/p>\r\n\r\n<div class=\"podcast-block\">\r\n<h2 class=\"podcast-title\">Daily Burn Life Podcast: Getting Started With Hiit Workouts<\/h2>\r\n<p class=\"podcast-description\">Dive into the world of High-Intensity Interval Training (HIIT) with our expert hosts. Learn why HIIT is a game-changer for fitness, understand the science behind its effectiveness, and get practical tips to safely incorporate HIIT into your routine. Whether you&#8217;re a beginner or looking to optimize your workouts, this episode provides valuable insights on maximizing your exercise time, boosting metabolism, and improving overall fitness through HIIT.<\/p>\r\n<audio class=\"podcast-player\" controls=\"controls\">\r\n    <source src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2024\/09\/23193620\/Untitled-notebook.wav\" type=\"audio\/wav\" \/>\r\n    Your browser does not support the audio element.\r\n  <\/audio><\/div>\r\n<p><style>\r\n.podcast-block {\r\n  background-color: #f8f9fa;\r\n  border-radius: 12px;\r\n  padding: 24px;\r\n  max-width: 600px;\r\n  margin: 20px auto;\r\n  box-shadow: 0 4px 6px rgba(0,0,0,0.05);\r\n}\r\n\r\n.podcast-title {\r\n  font-family: 'Helvetica Neue', Arial, sans-serif;\r\n  font-size: 28px;\r\n  font-weight: 700;\r\n  color: #2c3e50;\r\n  margin-bottom: 16px;\r\n}\r\n\r\n.podcast-description {\r\n  font-family: 'Georgia', serif;\r\n  font-size: 16px;\r\n  line-height: 1.6;\r\n  color: #34495e;\r\n  margin-bottom: 20px;\r\n}\r\n\r\n.podcast-player {\r\n  width: 100%;\r\n  height: 50px;\r\n  border-radius: 25px;\r\n  background-color: #e0e5ec;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-panel {\r\n  background-color: #e0e5ec;\r\n  border-radius: 25px;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-play-button {\r\n  background-color: #3498db;\r\n  border-radius: 50%;\r\n}\r\n\r\n.podcast-player::-webkit-media-controls-current-time-display,\r\n.podcast-player::-webkit-media-controls-time-remaining-display {\r\n  color: #2c3e50;\r\n}\r\n<\/style><\/p>\r\n<p><a href=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-71181 size-large\" title=\"3 Fat-Blasting HIIT Workouts\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-683x1024.jpg\" alt=\"\" width=\"683\" height=\"1024\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-683x1024.jpg 683w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-200x300.jpg 200w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-768x1152.jpg 768w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-620x930.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1-33x50.jpg 33w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2022\/01\/09234633\/AMDU-8417_DailyBurn_1000x1500_1.jpg 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/a><\/p>\r\n<p>Workout trends may come and go, but High-Intensity Interval Training (HIIT) has proven its staying power in the fitness world. Renowned for delivering maximum results in minimal time, HIIT continues to be a top choice for those seeking an efficient and effective workout regimen.<\/p>\r\n\r\n<p><em>All images via Shutterstock<\/em> <\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>If you haven\u2019t heard about HIIT by now, it\u2019s time to discover why high-intensity interval training can burn more fat in less time. Plus, get a do-it-anywhere workout to try today.<\/p>\n","protected":false},"author":11,"featured_media":67442,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[32,289,188,60,139,281,341,343,285,100],"class_list":["post-22235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-exercise","tag-heart-rate-training","tag-high-intensity-interval-training","tag-hiit","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-loss","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/22235","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=22235"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/22235\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67442"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=22235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=22235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=22235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}