How to take 6 HIIT moves to the next level

There's nothing like the feeling of nailing a tough exercise. You've got the technique down pat, you're working with an impressive resistance, and all is good with the world! But where do you take it from from there?

Inspired by some of the best moves from our 6-week strength and cardio program Centr 6: Phase II, these simple additions to classic exercises are the level-up you’re looking for.

They’ll challenge your technique and coordination, engage more muscle groups and get you digging deep. In some cases, pulling them off will mean entering full beast mode. Add them to your next workout to start working even harder.

Good luck! And you’re welcome.

The move: Glute bridge + press
The modification: Raised calves

In a classic glute bridge + press, you drive your hips up to hold a bridge position, then press your dumbbells up and down above your chest. To raise the stakes, press up onto your toes (rather than keeping your feet flat) while in the bridge so that your calves are raised while you press your dumbbells. This brings your calf and core strength into play, and improves your ankle mobility.

The move: Scissor kick
The modification: Weight hold

Kick this classic core killer up a notch by adding weight. Grab a relatively heavy dumbbell and hold it in both of your hands, then sit up and lean back slightly – keeping your back straight like Luke does in the video above. Perform your scissor kicks in this position, keeping your legs straight, toes pointed and core engaged.

The move: Dumbbell clean
The modification: Double-pulse pickup

To modify the classic dumbbell clean, start with a dumbbell placed between your feet. Squat down and pick it up with one hand, then drive up to perform a single shoulder press. As you drop back into a squat, add a pulse to get your glutes working harder. Then alternate sides, lifting and pressing with your other arm.

The move: Burpee
The modification: Navy SEAL burpee

A standard burpee involves squatting down low, planting your hands under your shoulders and kicking your legs back so you land in a plank position, then reversing it and finishing with a jump. There are plenty of variations out there, but this one will really test you. Before you come up from the floor, complete a push-up, draw one knee up to your chest (mountain climber style), push-up again, draw the other knee up to your chest, then throw in a third push-up before jumping up to your starting position. Phew!

The move: Arnold press
The modification: Add a deep squat

Fun fact: the original is named after Arnold Schwarzenegger because he swore by it for shoulder gains. This modification adds a squat to turn The Terminator’s signature shoulder exercise into a full-body move. Hold a dumbbell in each hand with your arms raised and bent, with your palms facing you. Rotate your arms outward and upward in one smooth movement until the dumbbells are overhead with your palms facing forward. (Watch your Centr 6: Phase II trainers in the video above to really nail the press form.) As you lower the dumbbells back down, drop into a deep squat. Rising out of the squat, be sure to squeeze those glutes.

The move: Lower ab pulse
The modification: Pause and hold

To pulse your lower abs, lay flat on your back with your arms by your side, palms on the floor and core engaged, then lift up your legs and hips up from the floor. To challenge your abs even more, when you get to the top of the movement (heels to the sky), pause and hold… count to two... then slowly lower your legs back to the floor. You’ll feel that one tomorrow!