HIIT - High Intensity Interval Training (2015)
25 THE CALORIE-BURNING CHAIR HIIT WORKOUT
· Time: Under 10 MINUTES
· Intensity: MODERATE to HARD
· Timed/Reps: TIMED and Reps
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: INNER and OUTER THIGHS, BOTTOM, ABS, ARMS, WAIST, LEGS, and BUST
· RPE: 5 to 7
All you need for this workout is a chair or a sturdy surface; I do recommend that you place the chair against a wall to ensure it stays firmly in place. The seven moves are going to give you a full-body toning workout, and using the chair will help increase your calorie burning. Also always use a great range of movement with each exercise which helps you get amazing results. Before you start, do your warm-up on page 35.
EXERCISE 1: STEP IT UP
Stand facing the chair. Step up, ensuring both feet are firmly placed on the chair, hold for a second, and then step back down. Lead with the left leg for 30 seconds, and then lead with the right leg for the another 30 seconds. Constantly maintain good posture and keep your tummy pulled in.
EXERCISE 2: CALORIE RUN
Lean into your chair so your hips are dropped and hands firmly placed on the chair. Place the chair against a wall to ensure it cannot slip. Simply mimic the move of running, bringing your knee in toward your chest. Make sure to keep your back straight while alternating legs. Do this for 30 seconds.
EXERCISE 3: CHAIR SQUAT
Face your chair, standing with good posture. Slowly lower into a deep squat, aiming to place your hands on the chair. Hold for a second, and then slowly push back up to the start position. Do 30 repetitions.
EXERCISE 4: AB AND ARM TONER
Lean into your chair, after ensuring it is firmly in place and will not slip. Make sure your body is in a straight line, hips dropped, and tummy muscles pulled in. Slowly remove one hand from the chair and touch the opposite shoulder, hold, and then lower the hand. Then lift the opposite hand to touch the other shoulder, always keeping those tummy muscles pulled in. Do 30 repetitions in total.
EXERCISE 5: ULTIMATE THIGH TONER
Standing side on to your chair, place one leg on the chair and then come into a squat position, making sure you do not let the line of the knee come over your toes. Then squat a little lower, hold for a second, and then come back up. Do 20 repetitions on one leg before changing sides to work the opposite leg.
EXERCISE 6: CHAIR AB BLAST
Lie supine with both feet and lower legs resting on the chair. Try to reach up and, with both hands, touch the top of the chair. Hold for a second before lowering. Then try to touch one side of the chair with both hands, then lower, then come back up and touch the center, then lower, and now this time reach around to the opposite side of the chair. Do 40 repetitions. Constantly keep those tummy muscles pulled in.
EXERCISE 7: CHAIR LUNGE
Step away from your chair and rest one foot on the chair. Extend your arms out in front of you, making sure the front foot is far enough forward that when you lunge down your knee does not go over the line of the toes. Keep your tummy muscles pulled in and upper body straight. Slowly lower yourself to the ground slightly, hold for a second, and then push back up. Do this for 30 seconds on one leg before changing to the other leg.
Once you have completed this workout, make sure you complete your cool-down stretches.