'I asked what workouts you\'d like me to post next, and overwhelmingly, so many people said barre and HIIT. So I combined the two!  A few things about HIIT:   1. Like anything related to your body, you should only do HIIT in moderation. 2. You shouldn\'t do more than 20 minutes of HIIT at a time (if you\'re actually working at your max effort). 3. HIIT is an interval workout, meaning there is a period of intense work followed by a period of rest. 4. You should work to get your heart rate back down as much as possible during the breaks. You can do this by taking deep breaths. 5. By working at your max effort and then getting your heart rate to lower during the rests, you activate something called EPOC that can make your body continue burning calories from this workout for up to 24 hours after you finish it.  A few things about barre:  1. The primary goal of barre workouts are to elongate and tone the muscles by using short stretch breaks between exercises. 2. You should primarily focus on your breathing. Short, sharp exhales help you keep your core engaged. 3. For most exercises, to increase intensity, do them on your toes. To decrease intensity, keep your feet flat on the ground. 4. Use your own body resistance by keeping your working muscles flexed throughout the entire exercise, but make sure you keep tension out of your head, neck, and shoulders.  A few things about today\'s workout:  1. It has a warm-up and cool down built right into it. 2. There\'s only 20 minutes of actual HIIT (for the reason stated above). 3. You can do this with or without weights and resistance bands. 4. You can do this at your own pace. Work faster or slower than me if you need to. Take longer breaks if you want!  An aside: Nobody is more disappointed in the quality of knee push-ups in this workout than me. I usually set up a monitor so I can check how straight my back is in plank / push-up position, but I didn\'t do it for this one and it shows.   ______________________________________________  

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SEE ALSO: chest , kourtney kardashian , er , pi , strength and conditioning , AH , 11th , mr olympia , weight gain , 8 1 19