Get ready to sweat! 💦
High Intensity Interval Training is a type of exercise that involves short bursts of intense exercise, usually for 20-30 seconds, followed by a short rest, usually 15-60 seconds. HIIT is a great way to get in an intense workout in a short period of time, while also improving your maximal oxygen consumption, which is your ability to take in oxygen for use in your body and is particularly important for endurance exercises. HIIT promotes EPOC (Exercise Post-Oxygen Consumption) which means your body burns calories well after the exercise for up to 24 hours, as it repairs damaged muscles and replaces energy expenditure.
Set your interval timer for:
30 seconds work, 15 seconds rest, 3 circuits
1. Pulse Squats – drop to a low squat and pulse.
2. Jumping Jacks
3. Plank Jumps – in a high plank position, jump your feet out to the edge of your mat and back in.
4. Dumbbell Plank Taps – in a high plank position, tap each hand to touch the dumbbell in front of you.
5. Half V-Sit with Overhead Press – Perform the overhead press for :15 seconds on each arm.
6. Plank Bird-Dogs – From a high plank position, send opposite arm and leg out straight, clenching the glutes and shoulders. —THESE ARE HARD. I struggle with them but I want to get better at them. 😜 Try to keep your bum low. A regression would be regular bird-dogs on hands and knees.
Give this one a try and be sure to warm up and stretch before and after your workout!