Short, sweet and sweaty. 5 moves × 4. 40 seconds work, 20 seconds rest.
HIIT (high intensity interval training) is brilliant for burning fat and building lean muscle. Working yourself flat out for each 40 second work period will also improve your stamina, strengthen your heart, lower your blood pressure and increase your mitochondria count (the powerhouse of the cell; thanks A level biology). Plus, you’ll see improvements in your other activities such as running or swimming.
Moreover, HIIT is time efficient; you can squeeze a session in first thing or after work. If that doesn’t temp you, studies have shown HIIT burns more calories in just 15 minutes than jogging does in 1 hour.
Futhermore, you can do HIIT anywhere; at home, at the park, in a hotel room, on the beach etc. No expensive gym membership required, just you, some water and a timer.
- High knees with jabs
- Donkey kick with 4 lunge jumps
- Skaters with a hop
- Burpee with 6 mountain climbers
- Up down plank to pike foot tap
For the duration of this workout push yourself hard. It doesn’t matter it if you manage 40 reps in the time or 10, as long as you’re challenging yourself and doing the best that you can do.
Make sure you’ve warmed up with some dynamic stretches so that oxygen rich blood is flowing to your muscles and you’re ready to work.
Keep your core engaged during every move, remember to breath; exhale on exertion (the hardest part of the exercise) e.g for a squat jump breath out as you jump and in as you squat.
Some Motivational Music
I can’t workout without music; all I can hear is myself dying.
High Knees with Jabs
Core tight, knees up, don’t lock the elbows (these are quick jabs not full punches).
Modify: high knee march with jabs
Donkey Kicks & 4 Lunge Jumps
Modify: 1 squat & 4 reverse lunges (go as deep as you feel comfortable going, keep your knees safe)
Skaters with Hop
Modify: wide side steps with a single leg squat
Burpee & 6 Mountain Climbers
Modify: slow mo burpee & slow mo mountain climbers (hands to ground step back into plank, lift alternative knees to chest, step back up to standing)
Up Down Plank to Pike Foot Touch
Modify: go from your knees and touch your shoulders
Boom! That’s 1 round down. Repeat the circuit 3 more times for a 20 minute workout that will have you sweating, shredding fat and building lean muscle.
When you’re all done, be kind to your body and give yourself a quick stretch.
Unlike warm up stretches, you want your cool down stretches to be static. Hold each stretch for 3-5 deep breaths (or mississipis).
Plank-you for reading, see you skater. X
P.s sorry for the poor image quality & sudden appearance of Loki but it seems I was in Sire’s sunny spot.