To burn those extra calories in the shortest amount of time, High Intensity Interval Training exercises are the way to go! They are quick, simple and effective. I recommend throwing them in at the end of your workout or in between sets to really keep the heart rate elevated! Today I am going to share a few different variations that I like to cycle through within my workouts. Feel free grab a timer if you need it!
*30 Seconds On 30 Seconds Off
This means you are going to work as hard as you can for 30 seconds and then rest for 30 seconds. At the start of each minute, you will begin your working 30 seconds until the time has expired.
This means you are going to work as hard as you can for 30 seconds and then rest for 30 seconds. At the start of each minute, you will begin your working 30 seconds until the time has expired.
HIIT for Legs
For 5 minutes during your working 30 seconds, you will complete as many jump squats as possible.
Stand with your feet hip distance apart (you can open your feet wider and turn your toes outward for a variation in which the outer glutes will be targeted more) and your knees aligned over your toes. To get into your full squat, bend from the hips sending your butt back and lowering it to the ground. To begin your explosion upward and into the air, push through your heels and jump. Make sure when you land, you sink back down into that squat position.
Stand with your feet hip distance apart (you can open your feet wider and turn your toes outward for a variation in which the outer glutes will be targeted more) and your knees aligned over your toes. To get into your full squat, bend from the hips sending your butt back and lowering it to the ground. To begin your explosion upward and into the air, push through your heels and jump. Make sure when you land, you sink back down into that squat position.
For minutes 5-10 during your working 30 seconds, you will perform as many jump lunges as possible. he same techniques for the jump squats applies to jump lunges. Make sure every time you jump out of your lunge, that you are landing with the opposite leg forward. If you can’t switch your legs in the air then add a little pep to your step when lunges. As long as you keep practicing, you will soon master the jump lunge. Believe me when I say, this is no easy exercise, but an effective and highly beneficial one nonetheless.
For minutes 10-15 during your working 30 seconds, you will perform as many tuck jumps as possible!
Start in the same position as your jump squats however this time when you explode into the air you are going to bring your knees into your chest and grab them with your hands. It will be a very quick grab of the knees followed by a quick release. Release your knees and extend your legs as you come back down. Remember to allow the knees to bend upon landing back into that squat position.
Start in the same position as your jump squats however this time when you explode into the air you are going to bring your knees into your chest and grab them with your hands. It will be a very quick grab of the knees followed by a quick release. Release your knees and extend your legs as you come back down. Remember to allow the knees to bend upon landing back into that squat position.
HIIT for the Full Body
This time get ready for an active rest during the last 30 seconds of each minute. For the first 5 minutes perform burpees for the first 30 seconds and crunches the second 30 seconds.
This time get ready for an active rest during the last 30 seconds of each minute. For the first 5 minutes perform burpees for the first 30 seconds and crunches the second 30 seconds.
For minutes 5-10,
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perform push-ups for the first 30 seconds and hold a plank for the second 30 seconds.
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For minutes 10-15, perform mountain climbers the first 30 seconds and hold a
superman pose for the last 30 seconds.
superman pose for the last 30 seconds.
HIIT for legs is an excellent way to conclude a leg workout-it will really put that extra burn in your routine. The full body HIIT is a great addition to any workout!
Enjoy and happy burning!
Enjoy and happy burning!
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