HIIT - High Intensity Interval Training (2015)
14 PARK BENCH HIIT WORKOUT
· Time: Under 10 Minutes
· Intensity: MODERATE to HARD
· Timed/Reps: REPS
· Planes of Movement: SAGITTAL and TRANSVERSE
· Tones: ABS, WAIST, BACK, BOTTOM, LEGS, THIGHS, and CHEST
· RPE: 5 to 7
Bench or box, this is a great way to do a HIIT workout, because the bench can help raise intensity by adding step-ups and extra exercises, such as bunny hops, which will quickly get the heart rate up. So you are increasing your fitness and burning fat at the same time. Complete your warm-up and stretches.
EXERCISE 1: BUNNY HOPS
Standing to the side of the bench, place hands firmly on the bench and have your knees slightly bent. Push off using your heels and your legs and jump over to the other side of the bench. Then immediately jump back to the other side. Do 40 repetitions, and then have a 10-second rest period.
EXERCISE 2: BENCH PUSH-UP
Come into a push-up position, keeping the tummy pulled in tight. Your heels, hips, and head should all be in a straight line. As you perform the push-ups, be sure to constantly keep those tummy muscles pulled in. Do 25 repetitions (if you need to, you can do 15, then rest for 10 seconds, and then do the remainder).
EXERCISE 3: STEP IT UP
Stand facing the bench and step up using the left leg. Do 20 step-ups on the left leg, and then switch legs and do 20 step-ups on the right leg. Maintain good posture throughout. If you want more of a challenge, you can add jumps.
EXERCISE 4: ARM DIPS
Sit on the edge on the bench with your hands slightly wider than shoulder-width apart and your fingertips pointing forward, keeping your tummy pulled in. Lower your body down toward the ground by bending your elbows. Keep your shoulders pointing directly backward, hold for a second, and then push back up. Do 20 repetitions. If you want to make it harder, extend your feet farther out in front of you.
EXERCISE 5: STEP-UP KNEE LIFT
Start by standing by the side of the bench. Then step up with the leg closest to the bench, bring the opposite knee and arm up. Hold for a second and then lower back to start position. Do 20 repetitions on one side and then turn around to repeat on the other side.
EXERCISE 6: V-CRUNCH
Sitting on the bench place, your hands behind you, firmly gripping the back of the bench. Lean back slightly and pull in your tummy muscles. Bend your legs and then slowly and controlled extend your legs away from your body and lean back a little farther as you bend the elbows. Hold for a second and then come back up to start position. Do 20 repetitions of these.
Take a 40-second rest period doing a gentle walk, and then repeat the whole routine again. Once completed, have a glass of water and perform all your cool-down stretches.