HIIT - High Intensity Interval Training (2015)
19 THE ULTIMATE HIIT FAT BURNER
· Time: Under 11 Minutes
· Intensity: MODERATE to HARD
· Timed/Reps: TIMED
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: BOTTOM, HIPS, THIGHS, CALVES, and ABS
· RPE: 5 to 7
This routine consists of just three moves that work your entire lower body. The benefit of this is that some of the biggest calorie-burning muscles are in the legs and bottom, so the more toned these are, then the more calories you burn. The transitions in each of the exercises also means you get a great cardio workout, so you increase your heart rate. This is what makes it the ultimate fat burner. Before you start, make sure you have completed your warm-up and stretches.
EXERCISE 1: BASKETBALL SIDE STEP
Start in a squat position with your arms bent in front. Staying low, take a big, wide step out to your right. Stay in the low squat, and then jump up high as if you are trying to shoot a basketball. Lift the arms at the same time, and then land back into your squat. Step out to the left and repeat.
Repeat for a total of 50 seconds and then take a 10-second rest period.
EXERCISE 2: JUMP SQUATS
Again start in a low squat; then jump up high. Land back in your low squat, and hold the squat position for 10 seconds. Then jump high again. Keep doing this for a total of 50 seconds and take a 10-second rest period.
EXERCISE 3: ULTIMATE LEG TONER
Stand with the feet close together and palms together in the center. Slowly lift your left leg out to the side with control. Then lower back to the start position. Now lift the right leg out to the side, trying to lift it as high as you can without twisting your body. Make sure the supporting knee is always slightly bent and keep tummy muscles pulled in throughout. Repeat for a total of 50 seconds and then take a 10-second rest period.
Have a 20-second rest period and then repeat the routine another two times. At the end finish off with a glass of water and do your cool-down stretches.