HIIT Workouts for you to try.
Following on from What is HIIT, I have compiled a list of 3 simple High-Intensity Interval Training Routines for you to try out. Some are pretty intense so I would recommend seeking your GP’s advice if you are at all unsure of your fitness level.
The Body Coach: Joe Wicks’s
20-minute HIIT workout plan
You’re going to do 30 seconds of work, followed by 30 seconds of rest. Take more rest if you need to: focus on the intensity while working.
Keeping a nice straight back, jog on the spot, lifting your knees really high and pumping your arms as you run. Keep going for 30 seconds.Burpees
From a standing start, put your hands on the ground and kick your feet back so you’re in a press-up position (make sure your back is straight). Jump your legs forward so they’re near your hands, then jump up in the air. That’s one burpee. Do as many as you can in 30 seconds.
Like star jumps, but with an exaggerated wide squat at the bottom, with both arms and legs bent, and your elbows touching your knees. Keeping a straight body, lift your arms either side of your head, elbows bent. Then jump your feet apart, bending the knees, before jumping back. It’s all about speed.
Put your hands on the ground, legs behind you in a press-up position; make sure your back is straight and your bum isn’t in the air. Now run your knees in to your chest in turn.
Once you’ve completed the workout, take a short break and have a drink. Then it’s time to go again. Do the whole circuit four times. Warm down with a brief jog on the spot, then stretch.
15 Minute HIIT Workout –
No Equipment HIIT Cardio
At Home from Cardio Blender
– 12 Exercises Total
– 2 Sets per Exercise
– Tabata Intervals (20 Sec On, 10 Sec Rest)
– Warm Up Included
Warm Up: 3 Minutes
(30 Sec Each)
– Side Step Arm Swing
– High Knee March
– Squat Circles
– Boxer Shuffle
– Up and Outs
– Jumping Jacks
Workout: 12 Minutes
(20 Sec On, 10 Sec Rest; Two sets per exercise)
– Pop Squat
– High Knees
– Walk Downs
– Lateral Jumps
– Star Jumps
– Plank to Push Up
– Jumping Lunges
– Jumping Jack
– Thigh Slap Jumps
– Mt. Climbers
– Squat Jack
Crazy for Cardio
From HIIT Workouts by CodyTeam
This HIIT workout is all about the cardio. If you are looking to burn fat and build explosive power, this workout is for you.
5 rounds of:
-1 minute max effort Rowing
-1 minute rest
-1 minute max effort Bike / Spin / Run (your choice)
-1 minute rest
-1 minute Burpees
-1 minute rest
-1 minute Elbow Plank
UPDATE: November 2018
The Crazy for Cardio link appears to be offline for extended maintenance.
So there you go, 3 routines to get you going with HIIT.
Remember, there are loads of routines out there to try, just be careful and don’t over do it. It can be very easy to push your limits just a little too much and end up out of action for days or even weeks.
Trust me, I have been there and gone too hard too fast. It is not nice so please, please learn from my mistake.
Leave your ego at the door and start slow.
BONUS: How to Build Your Own Workout Routines – Advice from a Two-time Olympian.
I was made aware of this article recently and it is a good read for anyone looking for some extra advice or inspiration on how to set up their own routine using some of the most effective techniques available. Give the article a look.
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As always I wish you Good Health and Happiness.
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