HIIT - High Intensity Interval Training (2015)
17 SHRINK THAT BELLY HIIT WORKOUT
· Time: Under 12 Minutes
· Intensity: MODERATE to HARD
· Timed/Reps: TIMED
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: ABS, WAIST, CORE, LEGS, and BOTTOM
· RPE: 5 to 7
This workout consists of three high fat-burning moves that help to strip off abdominal fat. Each exercise is mixed with an isolated toning abdominal move. You get to engage all three planes of movement, so not only do you get those flat abs, but you also get to draw in those waist muscles at the same time. Before you start, do your warm-up, and between each round, drink some water. At the end of the workout complete the full cool-down.
EXERCISE 1: STAR JUMP
Start in a half squat position, with your palms pressed together and tummy muscles pulled in. Jump up as high as you can and lift both your arms directly up. Then land back in the start position. Repeat this move for 50 seconds and then have a 10-second rest period.
EXERCISE 2: V-KICK ABS
Start in a seated position with your knees bent, both feet off the floor, your arms behind you, and your fingers pointing forward. Keep tummy muscles pulled in and slowly bend your elbows, lowering yourself several inches closer to the ground. At the same time extend legs away from you, hold the position, and then draw the legs back in. Perform 20 repetitions slowly. It is very important throughout the exercise that you constantly engage your abdominal muscles; the lower you go to the ground, the harder you work.
EXERCISE 3: SCISSOR JUMP
Start in an exaggerated march position. Then jump in the air while simultaneously switching the arms and legs. Do this for 50 seconds. Always land softly.
EXERCISE 4: REACH IT UP ABS
Lie supine on the floor with both legs fully extended and hip-width apart. Place your fingertips on either side of your head and lift your head, and shoulders off the floor. Hold this position and then extend the left arm straight up, trying to touch the right foot. Hold for a second and then change arms, trying to touch the right hand to the left foot. Do 40 repetitions. Make sure you keep the hips and legs perfectly still.
EXERCISE 5: CARDIO PUNCH
Standing in a wide stance with your knees slightly bent and tummy pulled in, punch as hard and as fast as you can from side to side. It is important that you keep the hips still and just focus on the move coming from the upper body. Do this for 50 seconds and then have a 10-second rest period
EXERCISE 6: PLANK IT
Get in a plank position with your toes tucked under and elbows directly under your shoulders. Try to keep your body in a straight line, pulling belly button tight toward the spine. Hold this position for 30 seconds.
Repeat the whole routine two times. Then perform all your cool-down stretches and drink a glass of water.