HIIT - High Intensity Interval Training (2015)
10 THE 4-MINUTE FAT-BURNER HIIT WORKOUT
· Time: 4 MINUTES
· Intensity: HARD
· Timed/Reps: TIMED
· Planes of Movement: SAGITTAL and FRONTAL
· Tones: THIGHS, BOTTOM, ABS, and ARMS
· RPE: 5 to 7
This one is short and sweet! And you will need a stopwatch for this. This workout has just two moves, which are the fat burners, plus a simple marching in place move, which is your rest exercise between the challenging exercises. They are both dynamic moves, and they engage multiple muscle groups and tone and sculpt you all over. As with all my workouts, this one will leave your body burning calories at a much higher rate for hours and hours after the workout. It is important to complete your warm-up and stretches.
EXERCISE 1: DEEP SQUAT STAR
Starting in a deep squat position, hold the squat and then jump up as high as you can, aiming to get your arms and legs out wide. Then land back into your deep squat position. Repeat this for exactly 20 seconds.
Then go straight into 10 seconds of marching in place. This is your recovery time, so you don’t need to march fast, but just keep your body moving and take in some nice deep breaths.
EXERCISE 2: MOUTAIN CLIMBER
After the 10 seconds of marching, go straight to the floor. With your hands slightly in front of your shoulders, bring one knee into the chest, hold, and then bring the other knee in. If you want a real challenge, then do this fast so it is just like you are running. Do this for exactly 20 seconds.
Then come straight back up to your march for exactly 10 seconds.
REPEAT THESE TWO EXERCISES NONSTOP another three times total, which will give an exactly 4-minute workout. Remember to do your cool-down stretches and drink a glass of water afterward.