HOME HIIT CIRCUITS - THE WORKOUTS - High Intensity Interval Training (2015)

HIIT - High Intensity Interval Training (2015)

PART 2
THE WORKOUTS

15 HOME HIIT CIRCUITS

· Time: Under 12 Minutes

· Intensity: MODERATE to HARD

· Timed/Reps: REPS

· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE

· Tones: ABS, LEGS, BOTTOM, THIGHS, and ARMS

· RPE: 5 to 7

This workout can be done at home using the smallest amount of space, and you don’t need any equipment (as with most of my workouts). Each move uses your own body weight as resistance, but you still get the full effects of toning, sculpting, and fat burning. Make sure you complete your warm-up and stretches on pages 35-41.

EXERCISE 1: T LUNGE

Start in a lunge position with your arms fully extended out to your sides and your palms face down and in line with your shoulders. Now push back up to a standing position, keeping arms out and upper body straight. Hold and then lunge back down with the opposite leg. Repeat this and do 50 repetitions. Then take a 10-second rest by marching in place.

EXERCISE 2: SIDE DROPS

Start in a standing position with good posture and your arms fully extended in front of you at shoulder height. Now laterally lunge your left leg out to the side and touch the ground with your right hand. Hold for a second, and then push back up to the start position. Now this time lunge laterally with your right leg and touch the ground with your left hand. Repeat this exercise for 50 repetitions and then take a 10-second rest by marching in place.

EXERCISE 3: PLANK LEG CROSS

Start in a fully extended plank position, keeping your belly muscles tight. With control, cross your left leg under to the right side, hold, and then come back into the plank position. Hold and then cross your right leg under to the left side. Keep alternating for 40 repetitions (or fewer if 40 is too challenging), and then march in place for a 10-second rest. Remember to keep those tummy muscles pulled in to protect your back.

EXERCISE 4: TOUCH THE FLOOR DROP

Stand straight with one leg slightly extended behind you, arms raised to shoulder height and pull in your tummy muscles. Now slowly bend from the leading leg and try to touch your fingertips to the floor. Hold and then come back up, always keeping your head above heart level (i.e., don’t drop your head but keep it lifted). Repeat for 40 repetitions and then march in place for a 10-second rest.

EXERCISE 5: AB LEG LIFT TONER

In a seated position with your arms bent and fingertips by the sides of your head, extend one leg out in front, keeping your tummy muscles pulled in at all times. Now bend the extended leg back to the floor and then extend the other leg. If you want to work those tummy muscles harder, lean back a little farther. Repeat for a total of 40 repetitions and then march in place for a 10-second rest.

EXERCISE 6: HIGH AND LOW MOVE

Start on your tiptoes with your arms above your head. Come into a deep squat and try to touch the floor with your right hand. Hold for a second and then come straight back up onto your tiptoes with arms above your head. Lower into a deep squat again and try to touch the floor with your right hand. Repeat for a total of 40 repetitions and then march in place for a 10-second rest.

Once you have completed this round, have a drink of water, and then repeat it, but this time just perform 20 repetitions for each exercise. Then grab some more water and finally finish the last round by doing just 10 repetitions of each exercise. Then complete all your cool-down stretches.