HIIT - High Intensity Interval Training (2015)
18 THE SUPER BODY SCULPTOR HIIT WORKOUT
· Time: Less than 15 MINUTES
· Intensity: HARD
· Timed/Reps: TIMED and reps
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: CHEST, BICEPS, TRICEPS, LEGS, BOTTOM, SHOULDERS, OBLIQUES, and ABS
· RPE: 6 to 7
This workout is tough one and works on stripping off excess body fat. The plyometric moves, done for 40-second bursts, will take you to a level 7 (refer to the intensity level chart on page 33). This is the HIIT part of the workout. You then have 10 seconds of recovery before moving straight on to the next move. These exercises work on building power and strength with moves that will sculpt your arms, chest, and abs, giving you that fit, ripped physique.
Always complete the warm-up and cool-down stretches.
EXERCISE 1: POWER SIDE-TO-SIDE BLAST
Place two dumbbells on the floor several inches apart. Stand by the side of one dumbbell in a deep squat position. Start jumping across them from side to side. Land softly and keep your knees behind the line of your toes. Do this exercise for 40 seconds and then rest for 10 seconds.
EXERCISE 2: IRON MAN PUSH-UP
In a push-up position, place your fingertips together, forming a diamond shape. Slowly lower your chest to the floor, allowing your elbows to point out to the sides. Then slowly push back up. Keep your tummy muscles pulled in tight. Do 20 repetitions slowly.
EXERCISE 3: JUMPING LUNGE
Start in a lunge position with the left leg in front. Jump up, switching legs in the air, and land in a lunge position with the right leg in front. Always keep your upper body straight and land softly. Repeat for 40 seconds and then rest for 10 seconds.
EXERCISE 4: ROCK HARD ABS
Lie supine with knees bent and feet flat on the ground, holding your dumbbells (these should not be heavy) on your chest. Pull in your tummy muscles as you sit up and punch your right arm across your body, hold, and then lower back down. Sit back up and punch the left arm across. Keep tummy muscles pulled in tight as you do this. Do 20 repetitions slowly.
EXERCISE 5: MOUTAIN RUNNERS
Starting in a plank position, bring your right knee in toward your chest, hold, and then place your foot back in a plank position. Now bring your left knee into your chest. Keep your tummy muscles pulled in. Repeat for 40 seconds and then rest for 10 seconds.
EXERCISE 6: PRISONER JUMP SQUATS
Start in a deep squat position with your hands clasped being your head. Jump up high and then land back in the start position. Land softly. Do 20 repetitions slowly.
Repeat this sequence 4 times in total, allowing for a 30-second rest period between each round.
At the end, always do your cool-down and stretches and drink a glass of water.