intense bursts of anabolic exercises with even shorter rests between. These short,
intense workouts provide improved athletic capacity and condition, improved
metabolism and improved fat burning. These sessions usually vary between 4-
40 minutes and can be done from the comfort of the home, without any weights
or equipment (apart from an interval timer or stop watch). There are other, more
specified workouts for specific parts of the body.. and those will be rolled out for
you in the near future.
Below is a simple, typical 20-25min cardio HIIT workout. Enjoy!!
Firstly, it is absolutely important to begin, and end, EVERY workout (not only HIIT
workouts) with a good warm-up/warm-down.
For a warm-up to start this workout:
• LIGHT JOG (1 minute)
• STRAIGHT LEG KICKS (2 minutes)
• HIGH KNEES (1 minute)
• JUMPING JACKS (1 minute)
End with a nice hamstring and hip flexor stretch. (2 Minute)
Main workout!!
• JUMP ROPE (1 minute)
• MODIFIED BURPEE (1 minute)
• SQUAT JUMPS (30 seconds)
• SPLIT JUMPS (30 seconds)
• 2 FEET LATERAL HOPS IN PLACE (30 seconds)
• SKI JUMPS (1 minute)
• Recover (30 seconds)
• ALTERNATING FROGGERS (1 minute)
• BURPEES (1 minute)
• SQUAT HOLD (30 seconds)
• SQUAT JUMPS (30 seconds)
• 2 FEET PLANK SIDE HOPS (1 minute)
• TUCK JUMPS (30 seconds)
• Recover (30 seconds)
REPEAT (Once or twice depending on fitness level)
Warm down Stretch:
• STANDING HAMSTRING STRETCH (1 minute)
• FLAMINGO STRETCH (1 minute)
• HIP FLEXOR STRETCH (1 minute)
INSTRUCTIONS:
For all workouts make sure proper form is applied. Google, or YouTube the moves before performing the workouts to be sure that you get the moves.
For squat workouts, make sure to aim for 90 degrees at the knees, chest up and abs tight!
Make sure your core (abs) are tight throughout EVERY SINGLE MOVE, including the warm up and stretches. Record how many reps of each exercise you do within the given time frame, and aim to improve on that number each time you do this workout. GOODLUCK!
Guest Submitted: Chimdi Egbuna - @calmz88
0 comments:
Post a Comment