Fit Friday: Try a "HIIT" workout when you're tight on time

ROANOKE, Va. (WDBJ7) -- Everyone likes to be efficient in today's world right? So today we are talking about an efficient workout for Fit Friday.

You see it all the time, people sneaking in a lunchtime workout.

"The days of people having two hours to work out seem to be gone in this microwave society," Cal Buck, YMCA Wellness Director said.

That's where "HIITS" comes into play, "High intensity interval training." You do high intensity exercises in a 20 to 30 minute window.

"That will allow them to get the workout they need keep their heart rate up and and be finished in time to get back to life," Buck says.

You can do cardio and strength training, with pretty much any equipment you like. The key is to workout in intervals.

"You do a specific set for a specific set of exercises or movements at a high intensity for a specific amount of time, then you would bring that rest down a bit and then you would kick it right back up," Buck says.

Buck and Jean started with lunges off of a step; after 45 seconds, they have ten seconds to move onto the next move, "the thruster." Then ten seconds to set up for the next move-- the plate swing.

To get a better idea of what the exercises look like click on the video above!