Burn Fat, Build Leg Strength, and Improve Balance: 5 HIITs You Can Do at Home

If there’s one type of workout that’s right for current and aspiring pro cheerleaders, that would be High-Intensity Interval Training (HIIT). If you’re wondering why, HIIT burns more fat in a short amount of time. It’s perfect for you if you have a hectic schedule like being a college student, having a day job, or caring for your children. This is because HIITs only take 15-30 minutes.

Within this period, you’ll be burning as many calories and fat as you would in your typical cardio session. One last thing - you don’t even need to go to the gym as these workouts can be done in your home with a dumbbell.

1. Squat to High Knee and Twist

Image source: Onnit

Stand with your feet inside your hip and shoulder’s width.
You can choose to cross your arms in front of your chest for balance.
Lower your body to a squat.
Go as low as you can.
Keep your head up
Straighten your spine up to your pelvis.
Stand up from the squat and twist your torso to the left while raising your left knee into the air.
Squeeze your abs.
Twist your torso to the right while raising your right leg.
Go back to the squatting position.
Do as many reps as fast and many you can for 30 seconds.
Rest for 15 seconds.
Then do 3-5 more rounds with a minute of rest or more in between.

2. Dumbbell Thruster

Start by standing with your feet at shoulder-width apart.
Raise a dumbbell over your head with your right hand.
The dumbbell should be 7.5 to 15 lbs. of weight. You can opt for a heavier one if you want,
Bring the dumbbell down to the shoulder level and lower your body into a deep squat.
Keep your weight in your heels.
Stand back up and press through your heels to engage the backs of your legs.
When you’re at a full standing position, extend your right arm and bring the dumbbell back overhead.
Repeat this action as fast as you can for 10 reps.
You can carry two dumbbells or use one and alternate arms.

3. Deadlift Balance

Stand with your body weight on your right leg
Extend your left leg and put your left foot behind you.
Put your hands behind your head.
As you keep your back straight and abs tight, bend your right knee a little.
Hinge yourself forward from your hips.
Lift your left leg off the floor while leaning forward.
Go as far forward as you can.
Think in 3rd person perspective and try to make a "T" shape with your body.
Return to your starting position.
Repeat as many times in a row as you can for 30 seconds and then switch legs.

4. Plank-to-Pike Jump

GIF source: POPSUGAR

Start on a full plank position.
Keep your feet together.
Engage your core all the time.
Hop to bring your toes forward while keeping your legs straight.
Use the strength of your core to pull your hips upward.
Your body should form the letter “A” from a side view.
Repeat as quickly and as many reps as you can for one minute.

5. Tabletop Dip

Image source: Oxygen Magazine

Start by sitting down.
Bend your knees upward and into your body while keeping both feet together and flat on the floor.
Put your hands on the ground behind your hips.
Your fingertips should point to your feet.
Tighten your abs.
Lift your hips off the ground and bring them to the shoulder and knee level.
Bend your elbows and lower yourself into a dip without dropping your hips.
Extend your arms and then lower hips to a hovering position just above the ground.
Repeat as many times and as fast as you can in a row for one minute.

Before anything else, do some stretching and warm-up first to avoid injuries. Eat protein and drink a lot of water for energy and performance. And lastly, get proper rest to minimize soreness and speed up muscle recovery.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

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