HIIT - High Intensity Interval Training (2015)
13 BEGINNER‘S HIIT WORKOUT
· Time: under 10 MINUTES
· Intensity: MODERATE
· Timed/Reps: TIMED
· Planes of Movement: SAGITTAL and TRANSVERSE
· Tones: LEGS, BOTTOM, ABS, and ARMS
· RPE: 5 to 6
This workout is a perfect way to introduce HIIT training if you are new to fitness or if you are looking for a HIIT workout that has very little jumping up and down.
I designed this to be mainly low impact, and therefore it is very friendly on your joints and perfect if you are new to fitness. This workout is powerful and engages lots of major muscle groups so you get a good calorie burn. The four moves work you through a good full range of movement, which is what makes this a highly effective HIIT workout. Complete your warm-up and stretches.
EXERCISE 1: WALK IT DOWN MOVE
Standing with good posture, your feet should be hip-width apart and your knees slightly bent. Keeping your tummy muscles pulled in, slowly start to walk your hands down the front of your legs until both hands touch the floor. Then keep walking your hands out until you are in a full plank position and hold for a couple of seconds, making sure you keep your back straight and tummy pulled in. Slowly walk your hands back in then back up your legs, returning to your start position. Hold for a second and then repeat. Continue doing this for 40 seconds. Then have a 20-second rest period in which you should just gently march in place.
EXERCISE 2: KICK IT OUT MOVE
Start in a squat position. Make sure you squat low, but do not let your knees reach over the line of your toes. Extend your arms out in front and hold for a second. Then stand up and quickly kick one leg straight out in front while at the same time squeezing both your arms behind you, keeping your palms facing away. Come straight back to your squat position, hold, and then stand up and kick with the other leg. Keep doing this for 40 seconds, and then have a 20-second rest period in which you should just gently march in place.
EXERCISE 3: 180-DEGREE TURN
Standing with good posture and tummy pulled in, face one side of the room. Now jump up and land so that you are now facing the opposite side of the room. The jump is the only high-impact move in this workout, so you can either do this as a very low and light jump or, if you want more of a challenge, as a high jump. Land softly, hold for a couple of seconds, and then jump back to the side of the room you faced at the start. Repeat for 40 seconds, and then have a 20-second rest period in which you should just gently march in place.
EXERCISE 4: TRAVELING LUNGE
Standing with good posture and tummy pulled in, step forward with your left foot and come into a lunge position. Place your hands on your hips and hold this position for a second. Then lunge forward with your right foot, holding the position for a second. Keep alternating legs as you travel from one end of the room to the other. Always keep your upper body straight and tummy pulled in and never let your knees travel beyond the line of your toes. Keep doing the lunges for 40 seconds, and then have a 20-second rest period in which you should just gently march in place.
Now that all four exercises are complete, have a 30-second rest period and repeat the whole routine once more.
When you are finished, have a glass of water, and perform all the stretches.