What is HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. (Source: DailyBurn)
Top // Leggings (Similar Style) // Shoes
This workout suitable for ALL fitness levels and ages. To decrease the intensity either go down in weight or take the LOW options. To increase intensity increase the weight. It is very important to stay on time with the rests. The goal of this workout is to give it 100% effort during your moves followed by rest. Make sure you stay on time with your rests. If you rest too long or too short you will not get the proper workout. You are supposed to feel out of breath in this workout. What I do to keep track of time is to set my stopwatch on my phone and sit it next to me or to wear a stopwatch.
Top // Leggings (Similar Style) // Shoes
*TIP: Look over each move by clicking on the video links before you start the workout. Review the moves during your 1 minute breaks.
Cap // Top // Leggings (Similar Style) // Shoes
Time: 30 Minutes
Calorie Burn: 300-500 calories
What you will need:
- small dumbbells( roughly 2 – 4 + lb.)
- One medium weight (roughly 4 – 10 lb.)
- One large weight ( 8 – 30 lb. – for squats)
- Stopwatch (watch on phone works)
- Mat or towel
- To decrease the intensity either go down in weight or take the LOW options.
Warm up: Run until you get a sweat (this time may vary from 5-15 minutes – it all depends on your fitness level)
Round ONE: Legs //
Do each MOVE for 30 seconds with a 15 second break in between the moves
Do Round ONE 3x’s with 1 minute break in between each set
- Jump squat with press // Video
- LOW: Squat with press – no jump or take out the weight
- Jumping squat with weight // Video
- LOW: Take out the jump
- Jackknife Crunches // Video
- LOW: Regular Crunches
- REPEAT 2 MORE TIMES
Round TWO: Arms //
Do each move for 30 seconds with a 15 second break in between the moves
Do Round TWO 3x’s with 1 minute break in between each set
- Punches with weights // Video
- LOW: Take out weights
- Bicep Curl with Shoulder Press // Video
- Burpee pushup with weights // Video
- LOW: Walk out burpee and knees to ground on pushup
- REPEAT 2 MORE TIMES
Round THREE: Agility
Do Round THREE 2x’s with 1 minute break in between each set
- Side Jump // 30 Seconds // Video
- Front Jump // 30 Seconds // See above video ^
- Pulsing Lunge with weights // 30 seconds each leg // Video
- REPEAT ONE MORE TIME
Round FOUR: 2 min Challenge
Do Round FOUR 2x’s with 1 minute break in between each set
- Jumping Lunges // 30 Seconds // Video
- LOW: Step Back Lunges (Show in video above)
- High Knees // 30 Seconds // Video
- LOW: March
Round FIVE: Abs //
Do each move for 30 seconds with a 15 second break in between the moves
Do Round FIVE 2x’s with 30 second break in between each set
- Froggers // Video
- LOW: Walking frogger
- Marching Planks // Video
- LOW: Regular Planks
- Suitcase crunches // Video
- Leg raises // Video
- LOW: The lest you bring your legs down the easier
STRETCH you are finished 🙂
You are fearfully and wonderfully made,
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