HIIT - High Intensity Interval Training (2015)
11 THE 5-MINUTE HIIT WORKOUT
· Time: 5 MINUTES
· Intensity: MODERATE to HARD
· Reps: TIMED
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: THIGHS, BOTTOM, ABS, ARMS, WAIST, and LEGS
· RPE: 5 to 7
Just 5 minutes is all you need. The exercises I have selected for this have a powerful mix of frontal moves which help to draw in your muscles from every angle. So the inches come off fast, and the high impact moves within this workout are great fast fat burners. Before you start, do your warm-up and stretches.
EXERCISE 1: SKATER‘S LUNGE
Keeping your hips square, place your right foot diagonally behind you, heel lifted. Lower into a lunge; don’t let the front knee go past the toes. Extend the right arm across your body and the left out to the side. Now switch to the other side with a jump. (If you are a beginner to exercise, you can just step across.) Alternate from side to side for 50 seconds, with a 10-second rest period.
EXERCISE 2: ABDOMINAL ROPE PULL
Lying face up with your legs fully extended, imagine you have a piece of rope around your feet and use your hands to pull yourself up as high as you can. Cross one hand over the other, keeping your head and shoulders lifted. Repeat for 50 seconds, with a 10-second rest period.
EXERCISE 3: CANNONBALL SQUAT
Start in a deep squat position and perform 3 deep squats, making sure you keep your knees behind your toes and sticking your bottom back. Then jump up high and land back in a deep squat. Squat 3 times and then jump again. Repeat for 50 seconds, with a 10-second rest period.
EXERCISE 4: PLANK LUNGE
Starting in a plank position, bring your right foot toward your right hand, hold, and then go back into a plank. Then bring the left foot to your left hand. Keep your tummy pulled in. Repeat for 50 seconds, with a 10-second rest period.
Exercise 5: Wiper Waist Move
Start in a supine position with legs fully extended, keeping your knees over the line of your hips, toes pointing up, and your arms out to your sides, with your palms facing up. Now slowly lower to one side (only to a 45-degree angle), come back to center, and then lower to other side, constantly keep your tummy pulled in. Repeat for 50 seconds, with a 10-second rest period.
Complete your cool-down stretches. And drink a glass of water.