When there’s no time to spare, your workouts need to enter a new level of intensity. Curious what the most efficient way to train is when you have less than 30 minutes to get a good sweat on? The answer should seem obvious: high intensity interval training. We came prepared with five 20-minute HIIT workouts that’ll torch fat and build muscle.

 

(function() {
var checkJWReady = setInterval( function() {
if (“undefined” !== typeof jwplayer) {
if(typeof(jQuery)==”function”){(function($){$.fn.fitVids=function(){}})(jQuery)};
var el = decodeURIComponent( ‘jwplayer_kpqvImMR_eEkK759I_div’ );
var mHash = ‘ami’ + decodeURIComponent( ‘kpqvImMR’ );
window.jwpDef[mHash] = JSON.parse( decodeURIComponent( ‘%7B%22advertising%22%3A%7B%22admessage%22%3A%22This%20video%20will%20resume%20in%20xx%20seconds%22%2C%22adscheduleid%22%3A%22CHQMmOtW%22%2C%22autoplayadsmuted%22%3Atrue%2C%22bids%22%3A%7B%22bidders%22%3A%5B%7B%22id%22%3A%22264049%22%2C%22name%22%3A%22SpotX%22%7D%5D%2C%22settings%22%3A%7B%22buckets%22%3A%5B%7B%22increment%22%3A0.25%2C%22max%22%3A60%2C%22min%22%3A5%7D%5D%2C%22floorPriceCents%22%3A500%2C%22mediationLayerAdServer%22%3A%22dfp%22%7D%7D%2C%22client%22%3A%22googima%22%2C%22cuetext%22%3A%22Advertisement%22%2C%22preloadAds%22%3Afalse%2C%22rules%22%3A%7B%22startOnSeek%22%3A%22pre%22%2C%22timeBetweenAds%22%3A0%7D%2C%22schedule%22%3A%5B%7B%22offset%22%3A%22pre%22%2C%22tag%22%3A%22https%3A%5C%2F%5C%2Fpubads.g.doubleclick.net%5C%2Fgampad%5C%2Fads%3Fsz%3D320x240%26iu%3D%5C%2F4216%5C%2Fmensj.channels%5C%2Fpreroll%26impl%3Ds%26gdfp_req%3D1%26env%3Dvp%26output%3Dvast%26unviewed_position_start%3D1%26url%3D%5Breferrer_url%5D%26description_url%3D%5Bdescription_url%5D%26correlator%3D%5Btimestamp%5D%26cust_params%3Dad%253D__item-tags__%2526playerwidth%3D__player-width__%2526playerheight%253D__player-height__%26mediaID%3D__item-mediaid__%26mediaTitle%3D__item-title__%26mediaURL%3D__item-file__%22%2C%22type%22%3A%22linear%22%7D%5D%2C%22skipmessage%22%3A%22Skip%20ad%20in%20xx%20seconds%22%2C%22vpaidcontrols%22%3Afalse%2C%22vpaidmode%22%3A%22enabled%22%7D%2C%22aspectratio%22%3A%2216%3A9%22%2C%22autoPause%22%3A%5B%5D%2C%22autostart%22%3A%22viewable%22%2C%22controls%22%3Atrue%2C%22displaydescription%22%3Afalse%2C%22displaytitle%22%3Afalse%2C%22flashplayer%22%3A%22%5C%2F%5C%2Fssl.p.jwpcdn.com%5C%2Fplayer%5C%2Fv%5C%2F8.19.0%5C%2Fjwplayer.flash.swf%22%2C%22floating%22%3A%5B%5D%2C%22height%22%3A270%2C%22key%22%3A%22JS8RkvXXUJvrHEMv181FwQyqnRY8aSwRDZwBRv0l3EHwZUrUKSBBxQ%3D%3D%22%2C%22mute%22%3Atrue%2C%22ph%22%3A2%2C%22pid%22%3A%22eEkK759I%22%2C%22playbackRateControls%22%3Atrue%2C%22preload%22%3A%22metadata%22%2C%22repeat%22%3Afalse%2C%22skin%22%3A%7B%22controlbar%22%3A%7B%22background%22%3A%22rgba%280%2C0%2C0%2C0%29%22%2C%22icons%22%3A%22%23ffffff%22%2C%22iconsActive%22%3A%22%23eb212e%22%2C%22text%22%3A%22%23ffffff%22%7D%2C%22menus%22%3A%7B%22background%22%3A%22%23333333%22%2C%22text%22%3A%22%23ffffff%22%2C%22textActive%22%3A%22%23eb212e%22%7D%2C%22name%22%3A%22five%22%2C%22timeslider%22%3A%7B%22progress%22%3A%22%23eb212e%22%7D%2C%22tooltips%22%3A%7B%22background%22%3A%22%23FFFFFF%22%2C%22text%22%3A%22%23ffffff%22%7D%7D%2C%22stagevideo%22%3Afalse%2C%22stretching%22%3A%22uniform%22%2C%22visualplaylist%22%3Atrue%2C%22width%22%3A%22100%25%22%2C%22setTimeEvents%22%3Atrue%2C%22playlist%22%3A%22https%3A%5C%2F%5C%2Fcontent.jwplatform.com%5C%2Ffeeds%5C%2FkpqvImMR.json%22%2C%22plugins%22%3A%7B%22https%3A%5C%2F%5C%2Fsb.scorecardresearch.com%5C%2Fc2%5C%2Fplugins%5C%2Fstreamingtag_plugin_jwplayer.js%22%3A%5B%5D%2C%22https%3A%5C%2F%5C%2Fovp.iris.tv%5C%2Fplugins%5C%2Fjwplayer%5C%2Fv2%5C%2Firis-jwplayer8.adaptive.min.js%22%3A%7B%22settings%22%3A%7B%22client_token%22%3A%225KRCGIZC9EUT4VN%22%2C%22platform_id%22%3A%22kpqvImMR%22%2C%22player_id%22%3A%22jwplayer_kpqvImMR_eEkK759I_div%22%2C%22end_up_next%22%3Atrue%2C%22ssl%22%3Atrue%2C%22campaign_tracking%22%3Atrue%2C%22disable_mobile_upnext%22%3Afalse%7D%2C%22iris_buttons%22%3A%7B%22thumbs_up%22%3Afalse%2C%22thumbs_down%22%3Afalse%2C%22skip_forward%22%3Afalse%2C%22skip_back%22%3Afalse%2C%22skip_on_thumbs_down%22%3Afalse%7D%2C%22global%22%3A%22iris%22%2C%22jwCMS%22%3Atrue%7D%7D%2C%22nextUpDisplay%22%3Afalse%7D’ ) );
var videoParams = JSON.parse( decodeURIComponent( ‘%7B%22advertising%22%3A%7B%22admessage%22%3A%22This%20video%20will%20resume%20in%20xx%20seconds%22%2C%22adscheduleid%22%3A%22CHQMmOtW%22%2C%22autoplayadsmuted%22%3Atrue%2C%22bids%22%3A%7B%22bidders%22%3A%5B%7B%22id%22%3A%22264049%22%2C%22name%22%3A%22SpotX%22%7D%5D%2C%22settings%22%3A%7B%22buckets%22%3A%5B%7B%22increment%22%3A0.25%2C%22max%22%3A60%2C%22min%22%3A5%7D%5D%2C%22floorPriceCents%22%3A500%2C%22mediationLayerAdServer%22%3A%22dfp%22%7D%7D%2C%22client%22%3A%22googima%22%2C%22cuetext%22%3A%22Advertisement%22%2C%22preloadAds%22%3Afalse%2C%22rules%22%3A%7B%22startOnSeek%22%3A%22pre%22%2C%22timeBetweenAds%22%3A0%7D%2C%22schedule%22%3A%5B%5D%2C%22skipmessage%22%3A%22Skip%20ad%20in%20xx%20seconds%22%2C%22vpaidcontrols%22%3Afalse%2C%22vpaidmode%22%3A%22enabled%22%7D%2C%22aspectratio%22%3A%2216%3A9%22%2C%22autoPause%22%3A%5B%5D%2C%22autostart%22%3A%22viewable%22%2C%22controls%22%3Atrue%2C%22displaydescription%22%3Afalse%2C%22displaytitle%22%3Afalse%2C%22flashplayer%22%3A%22%5C%2F%5C%2Fssl.p.jwpcdn.com%5C%2Fplayer%5C%2Fv%5C%2F8.19.0%5C%2Fjwplayer.flash.swf%22%2C%22floating%22%3A%5B%5D%2C%22height%22%3A270%2C%22key%22%3A%22JS8RkvXXUJvrHEMv181FwQyqnRY8aSwRDZwBRv0l3EHwZUrUKSBBxQ%3D%3D%22%2C%22mute%22%3Atrue%2C%22ph%22%3A2%2C%22pid%22%3A%22eEkK759I%22%2C%22playbackRateControls%22%3Atrue%2C%22preload%22%3A%22metadata%22%2C%22repeat%22%3Afalse%2C%22skin%22%3A%7B%22controlbar%22%3A%7B%22background%22%3A%22rgba%280%2C0%2C0%2C0%29%22%2C%22icons%22%3A%22%23ffffff%22%2C%22iconsActive%22%3A%22%23eb212e%22%2C%22text%22%3A%22%23ffffff%22%7D%2C%22menus%22%3A%7B%22background%22%3A%22%23333333%22%2C%22text%22%3A%22%23ffffff%22%2C%22textActive%22%3A%22%23eb212e%22%7D%2C%22name%22%3A%22five%22%2C%22timeslider%22%3A%7B%22progress%22%3A%22%23eb212e%22%7D%2C%22tooltips%22%3A%7B%22background%22%3A%22%23FFFFFF%22%2C%22text%22%3A%22%23ffffff%22%7D%7D%2C%22stagevideo%22%3Afalse%2C%22stretching%22%3A%22uniform%22%2C%22visualplaylist%22%3Atrue%2C%22width%22%3A%22100%25%22%2C%22setTimeEvents%22%3Atrue%2C%22playlist%22%3A%22https%3A%5C%2F%5C%2Fcontent.jwplatform.com%5C%2Ffeeds%5C%2FkpqvImMR.json%22%2C%22plugins%22%3A%7B%22https%3A%5C%2F%5C%2Fsb.scorecardresearch.com%5C%2Fc2%5C%2Fplugins%5C%2Fstreamingtag_plugin_jwplayer.js%22%3A%5B%5D%2C%22https%3A%5C%2F%5C%2Fovp.iris.tv%5C%2Fplugins%5C%2Fjwplayer%5C%2Fv2%5C%2Firis-jwplayer8.adaptive.min.js%22%3A%7B%22settings%22%3A%7B%22client_token%22%3A%225KRCGIZC9EUT4VN%22%2C%22platform_id%22%3A%22kpqvImMR%22%2C%22player_id%22%3A%22jwplayer_kpqvImMR_eEkK759I_div%22%2C%22end_up_next%22%3Atrue%2C%22ssl%22%3Atrue%2C%22campaign_tracking%22%3Atrue%2C%22disable_mobile_upnext%22%3Afalse%7D%2C%22iris_buttons%22%3A%7B%22thumbs_up%22%3Afalse%2C%22thumbs_down%22%3Afalse%2C%22skip_forward%22%3Afalse%2C%22skip_back%22%3Afalse%2C%22skip_on_thumbs_down%22%3Afalse%7D%2C%22global%22%3A%22iris%22%2C%22jwCMS%22%3Atrue%7D%7D%2C%22nextUpDisplay%22%3Afalse%7D’ ) );
jwplayer(el).setup(videoParams).on(‘ready’, (e) => {
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
if ( window.jwpDef[vHash].advertising.schedule[0].tag ) {
if ( typeof window.jwVastTag[vHash] === “undefined” ){
window.jwVastTag[vHash] = window.jwpDef[vHash].advertising.schedule[0].tag;
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var ui = vastParams.get( “iu” ).split( ‘/’ );
window.prerollTag[vHash] = vastParams.get( “iu” );
window.jwpBids[vHash] = {};
console.log(“AMI jwp prerolltag”, window.prerollTag[vHash]);
console.log(“AMI jwp GAM Tag”, window.jwVastTag[vHash]);
}
}
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
var utms = {};
if ( adsParseUrlParams( “utm_source” ) || typeof getCookie(“utm_source”) !== “undefined” ) {
var utm_source;
if(adsParseUrlParams( “utm_source” )){
utm_source = adsParseUrlParams( “utm_source” );
setCookie(“utm_source”, utm_source, {expires:1800, path: “/”});
} else {
utm_source = getCookie(“utm_source”);
}
utms.utm_source = utm_source;
}

if ( adsParseUrlParams( “utm_medium” ) || typeof getCookie(“utm_medium”) !== “undefined” ) {
var utm_medium;
if( adsParseUrlParams( “utm_medium” ) ){
utm_medium = adsParseUrlParams( “utm_medium” );
setCookie(“utm_medium”, utm_medium, {expires:1800, path: “/”});
} else {
utm_medium = getCookie(“utm_medium”);
}
utms.utm_medium = utm_medium;
}

if ( adsParseUrlParams( “utm_campaign” ) || typeof getCookie(“utm_campaign”) !== “undefined” ) {
var utm_campaign;
if(adsParseUrlParams( “utm_campaign” )){
utm_campaign = adsParseUrlParams( “utm_campaign” );
setCookie(“utm_campaign”, utm_campaign, {expires:1800, path: “/”});
} else {
utm_campaign = getCookie(“utm_campaign”);
}
utms.utm_campaign = utm_campaign ;
}

if ( typeof utms.utm_source !== “undefined” || typeof utms.utm_medium !== “undefined” || typeof utms.utm_campaign !== “undefined” ) {
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var keys = Object.keys( utms );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
for ( var key of keys ) {
custParams.set( key, utms[key]);
}
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
window.jwVastTag[vHash] = vastURL.toString();
}

console.log( “AMI jwp GAM tag with UTM”, window.jwVastTag );
}
}
}).on(“ready”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
ns_.StreamingAnalytics.JWPlayer( playerInstance, {
publisherId: “6036076”,
labelmapping: “ns_st_pu=”AMI”, c3=”Mens Journal”, ns_st_ge=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ia=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ce=”” + decodeURIComponent( “1” ) + “”, ns_st_ddt=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_tdt=”” + decodeURIComponent( “%2Anull” ) + “””,
});
}).on(‘adsManager’, (e) => {
var vHash = ‘ami’ + decodeURIComponent( ‘kpqvImMR’ );
const { adsManager, videoElement } = e;
const iasConfig = {
anId: ‘928572’,
campId: `${jwplayer().getWidth()}x${jwplayer().getHeight()}`, // This is dynamic based on player dimensions, but can be hard coded
chanId: window.prerollTag[vHash],
placementId: ‘Open Auction’,
pubOrder: ‘Video’,
pubId: ‘Direct’
};
if (googleImaVansAdapter) {
googleImaVansAdapter.init(window.google, adsManager, videoElement, iasConfig);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].ix = false;
window.jwpBids[vHash].ixBids = {};
console.log( “AMI jwp IX Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
headertag.cmd.push( function() {
headertag.retrieveVideoDemand( [{“htSlotName”: “preroll”}], function( demand ) {
console.log( “AMI jwp IX callback”, demand );

if ( “undefined” !== typeof demand.preroll && demand.preroll.length ){
window.jwpBids[vHash].ixBids = demand.preroll[0].targeting.price;
console.log( “AMI jwp IX Bids”, new Date().getTime(), demand.preroll[0].targeting );
}
window.jwpBids[vHash].ix = true;
} );
} );
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].iristv = false;
window.jwpBids[vHash].iristvBids = {};
console.log( “AMI jwp IrisTV Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
// Get main item context data
window.irisContext.getContext(jwplayer(el).getPlaylistItem().mediaid).then(function(data) {
// Encode the context data
var context = encodeURIComponent(`iris_context=${data.context.join(‘,’)}`);
console.log( “AMI jwp IrisTV callback”, context );
console.log( “AMI jwp IrisTV Bids”, new Date().getTime(), data.context );
// Replace the server url with the context data (this is for simple ad requests),
// If you have the serverUrl dynamically configured, then you will need to append the context data
// under cust_params, so this is just for testing purpose
window.jwpBids[vHash].iristvBids = data.context;
window.jwpBids[vHash].iristv = true;
});
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].amazon = false;
window.jwpBids[vHash].amazonBids = “”;
console.log( “AMI jwp amazon Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
apstag.fetchBids({
slots: [{
slotID: window.prerollTag[vHash],
mediaType: ‘video’
}]
}, function( bids ) {
console.log( “AMI jwp amazon bid callback”, new Date().getTime(), bids );
window.jwpBids[vHash].amazon = true;
if ( bids.length > 0 ) { //If we have received any bids back
try {
console.log(“AMI jwp amazon bid request ad”, bids[0].encodedQsParams);
window.jwpBids[vHash].amazonBids = bids[0].encodedQsParams;
} catch ( e ) {
console.log(e);
}
} else {
console.log(“AMI jwp amazon no bids”);
}
});
}
}
}).once(“play”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
loadIrisPlugin(playerInstance, playerInstance.getConfig().plugins[“https://ovp.iris.tv/plugins/jwplayer/v2/iris-jwplayer8.adaptive.min.js”])
}).on(‘play’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

window.permutive.track(“VideoPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language:”English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video play”);

}).on(‘complete’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

window.permutive.track(“VideoComplete”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;
}).on(‘time’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
var progress = (e.currentTime/e.duration).toFixed(2);

if (
(0.25 === progress && false === window.lock_25) ||
(0.5 === progress && false === window.lock_50) ||
(0.75 === progress && false === window.lock_75) ||
(100 === progress && false === window.lock_100)
) {
window.permutive.track(“VideoProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 === progress ) {
window.lock_25 = true;
}
if ( 0.5 === progress ) {
window.lock_50 = true;
}
if ( 0.75 === progress ) {
window.lock_75 = true;
}
if ( 1 === progress ) {
window.lock_100 = true;
}
console.log(“Permutive video play progress ” + progress);
}

}).on(‘mute’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.mute) ? “sound off” : “sound on”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video event:”, e);

}).on(‘fullscreen’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.fullscreen) ? “fullscreen on” : “fullscreen off”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
}).on(‘ready’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
console.log(jwInfo);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;

window.permutive.track(“VideoLoad”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video load event”);
}).on(‘adPlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

window.adInfo = e;
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.adlock_25 = false;
window.adlock_50 = false;
window.adlock_75 = false;
window.adlock_100 = false;

window.permutive.track(“VideoAdPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video ad play”);
}).on(‘adClick’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoAdClick”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video ad click”);
}).on(‘adTime’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
var progress = (e.position/e.duration).toFixed(2);

if (
(0.25 >= progress && false === window.adlock_25) ||
(0.5 >= progress && false === window.adlock_50) ||
(0.75 >= progress && false === window.adlock_75) ||
(0.95 >= progress && false === window.adlock_100)
) {

window.permutive.track(“VideoAdProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 >= progress ) {
window.adlock_25 = true;
}
if ( 0.5 >= progress ) {
window.adlock_50 = true;
}
if ( 0.75 >= progress ) {
window.adlock_75 = true;
}
if ( 0.95 >= progress ) {
window.adlock_100 = true;
}
console.log(“Permutive video ad progress ” + progress);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
var adTag = window.jwVastTag[vHash];
setTimeout( function(){
if ( window.jwpBids[vHash].ix || window.jwpBids[vHash].amazon || window.jwpBids[vHash].iristv ) {
if ( window.jwpBids[vHash].amazonBids ) {
adTag = adTag + “&scp=” + window.jwpBids[vHash].amazonBids;
}

if ( window.jwpBids[vHash].ixBids ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
var keys = Object.keys( window.jwpBids[vHash].ixBids );
for ( var key of keys ) {
custParams.set( key, window.jwpBids[vHash].ixBids[key][0]);
}
vastParams.set( “cust_params”, custParams.toString() );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( window.jwpBids[vHash].iristvBids && Object.keys( window.jwpBids[vHash].iristvBids ).length ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
custParams.set( “iris_context”, window.jwpBids[vHash].iristvBids.join(‘,’));
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( localStorage._pdfps ) {
var playerSegsPerm = encodeURIComponent(‘&permutive=’ + encodeURIComponent(JSON.parse(localStorage._pdfps || ‘[]’).slice(0,250).join(“,”)));
adTag = adTag.replace(/(cust_params[^&]+)/, ‘$1’ + playerSegsPerm);
}
console.log( “AMI jwp adTag with Bids”, adTag );
}
jwplayer(el).playAd( adTag );
}, 1000 );
}
}
});
clearInterval(checkJWReady);
}
}, 500);
})();

 

Before we begin, it’s important to recognize when you’re pressed for time, you need to reassess your rest intervals. Think about your typical one-hour workout and zero in on just how much time you actually spend lifting. You’ll realize in most cases it won’t be much more than 20 minutes. Pretty crazy, right?

Man Doing Lunges With Kettle Bells

25 Expert Fitness Tips and Strategies Every Lifter Should Know

Whether you’re trying to lose weight, build muscle, or just eat a little better, here’s the best adv…

Read article

The key is to leverage your work-to-rest ratio by amping up the volume where possible. If you can spend most of 20 minutes working out and not resting, you could end up ahead of the curve. That’s how these 20-minute HIIT workouts tend to operate, whether using weights or cardio equipment.

These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check

Workout 1: German Volume Training

German volume training is a tried, tested, and true training method for both muscle development and fat loss, and it’s no joke. Most useful in compound movements, it’s a true ego check wrapped up in 20 or so minutes of effort.

Directions: Take any big lift you like (squats, overhead press, and bench press are among the most common) and select 60 percent of your typical 10-rep max. Read that twice. You’re looking for a percentage of your 10RM, not your 1RM here. Then, perform 10 sets of 10 reps with that weight, staying true to good technique, tempo, and quality. Rest for only 1 minute between sets. Make sure you abide by that.

Pro Tip: Based on the fatigue factor, it’s smart to gear up the same way you might for heavy lifts. If you’re accustomed to squatting or deadfliting with a training belt, use it here. Even though the weight is lighter, the demand is higher overall, and you’ll likely be lifting fatigued for a good portion of this workout. Keep yourself safe.

These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check

11 Reasons You Can’t Lose Weight

If you’ve been going full force at your weight-loss goal since January 1, sans results, run down thi…

Read article

Workout 2: Hill Sprints and Bodyweight Burnout

Alternating between sprints and bodyweight work is a great, safe way to really test your cardiovascular fitness in a short period of time for the greatest return on investment. Head outside and find a 40-meter hill on a decent grade. You can rest as long as possible between sets, but know you have to complete all 8 sets in 20 minutes.

Directions:
Sets 1-4: 40-meter hill sprint + 20 pushups
Sets 5-8: 40-meter hill sprint + 5 hand walkouts (watch the video demonstration here)

Pro Tip: Leave something in the tank when sprinting. Go fast—really fast—but know there’s another gear you can reach that you’re keeping in reserve. It’s the best way to stay safe and sustain your efforts through the entire workout. You’re repeating this for 8 rounds after all.

Kettlebell Press

The Kettlebell Workout That Will Seriously Build Your Shoulders

Read article

Workout 3: Kettlebell Chaos

Directions: For this workout, you’ll need three kettlebells. One pair of the same weight, and one single bell that’s slightly heavier.

  1. Kettlebell Complex – 5×6 reps: Using your lighter pair of kettlebells, perform a squat to swing, full swing, and a snatch. (Watch the video demonstration here.)
  2. Single-Arm Kettlebell Press – 3×10 reps per side: Hold your heavy kettlebell bottoms up (bell toward ceiling), keeping your wrist perfectly straight, then press your arm up, extending your elbow. Carefully lower back to start. (Watch the video demonstration here)
  3. Turkish Getup – 3-minute AMRAP: Using your light kettlebell, complete 3 minutes of continuous getups, alternating hands on each rep. Here’s how: Lie faceup holding the kettlebell in left hand, arm extended, eyes on bell, left knee bent with foot planted. Extend right arm and leg to the side at a 45-degree angle. Forcefully roll onto your right hip and forearm, left arm still locked in place. With your right palm pressed into the floor and left arm still straight overhead, throw right leg behind you, placing right knee down on floor. Keeping your left arm straight and eyes on the bell, press through your left foot to raise hips high and come up onto right hand. Lift right hand off floor to rise to a kneel, maintaining left arm position with biceps close to ear. Look straight ahead and stand up, squeezing glutes and pulling your shoulder blades down and back. Reverse movement to return to start.

These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check

How to Lose Weight

No gimmicks, no pills, no magic bullets—just the facts (go figure).

Read article

Workout 4: Prowler and Carry

This one requires a gym with a turf (or outdoor space)—a prowler and heavy dumbbells.

Directions: Map out a distance of 40 meters and perform a prowler push using the equivalent of your bodyweight for the entire distance. If you weigh 200 pounds, push a 200-pound sled. It’s best to go 20 meters to one end, then 20 meters back. Use a fast pace. Once finished with your prowler push, immediately perform a farmer’s carry—that’s a brisk walk carrying the heaviest dumbbells you can hold by your sides and properly walk. Repeat for as many rounds as possible in 20 minutes.

turkish-get-up-kneel-87f4de1d-517e-4e83-8e53-4e8ff36a14af

The Best Strength Move for Losing Fat

Read article

Workout 5: Push/Pull Ladder

You can still get a great upper-body workout when bodyweight and a pullup/dip station is all you have.

Directions: You’ll perform a superset of pushups to pullups inverse-ladder style. Start with 10 pushups and 1 pullup. Set by set, you’ll decrease the amount of pushups you perform and increase the amount of pullups. Try to complete two rounds of this ladder, following this format:

  • Set 1: 10 pushups, 1 pullup
  • Set 2: 9 pushups, 2 pullups
  • Set 3: 8 pushups, 3 pullups
  • Set 4: 7 pushups, 4 pullups
  • Set 5: 6 pushups, 5 pullups
  • Set 6: 5 pushups, 6 pullups
  • Set 7: 4 pushups, 7 pullups
  • Set 8: 3 pushups, 8 pullups
  • Set 9: 2 pushups, 9 pullups
  • Set 10: 1 pushup, 10 pullups

The post These 20-Minute HIIT Workouts Will Keep Your Fitness (and Ego) in Check appeared first on Men's Journal.





Article link