HIIT

Instruction:

These HIIT workouts are based around 30 seconds of action, 20 seconds of rest. You should cycle through the routine 3 times.

It is important to push yourself as far as you can (within reason) during the 30 seconds of action, and to truly rest during the 20 seconds between exercises. For best recovery, remain standing, pace slowly, rest your arms above your head.

Take a at least a day between your HIIT workouts to refrain from any structured exercise. Stretch daily, especially during workout days.


Today’s HIIT Routine:

  • 6/23/2021 HIIT Workout

    Today’s Workout

    1. Groiners

    Prepare your body in a pushup position. Hands on the floor directly under your shoulders and toes firmly planted into the ground. Keep your body in line with hips not drooping nor raised high. Gaze softly at the floor. Exhale as you jump your feet up towards your hands, to a crouching position, still on all fours. Inhale and jump your feet back to pushup-position. Repeat.

    2. Jump Squat

    With feet hip-width apart, inhale, bend your knees as you extend your hips backwards, as if into a sitting position. Bring your hands together in front of your chest as you do so. Load your weight into your heels and balls of the feet. Exhale, launch yourself straight up, and extend your arms down and out as you air. Land with knees slightly bent. Repeat.

    3. Fly with Band

    Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.

    4. Arm Circles

    Stand straight with feet hip-width apart, gazing forward comfortably. Raise your arms to form your body into a T-shape; arms and hands in line with your shoulders. Make small circles with your hands, pivoting on your shoulders. Slowly increase the size of the circles to allow more movement in your shoulders. After some time, reverse the direction of the circles. Again, starting small and then bigger.

    5. Pull Up

    Grasp pull up bar, hands shoulder-width apart, with your palms facing away from you. Breathe out as you pull yourself up, stopping as your nose reaches just above the bar. Hold in this position for a moment. Breathe out as you let your body drop back down. Engage your core throughout the exercise to prevent swinging.

    6. Inch Worm

    Prepare your body in a pushup position. Hands on the floor directly under your shoulders and toes firmly planted into the ground. Keep your body in line with hips not drooping nor raised high. Gaze softly at the floor. Step your feet up towards your hands until they’re a few inches apart. Walk out your hands until you’re in a flat pushup position again. Repeat.

    7. Ab Roll Out

    Kneel down on the floor with an ab roller device in both hands. Place the roller’s wheels on the floor before you. Exhale as you push the wheel forward, keeping your back straight and head in a neutral position, tightly engaging your core the whole time. When you reach the furthest you can go, inhale as you roll back to the starting position. Your back is always straight and your core is always tight. Repeat. [ tags automated workout 6/23/2021, workout schedule 6/23/2021, zapier workout 6/23/2021, automated home gym 6/23/2021, Fly with Band,Pull Up,Jump Squat,Ab Roll Out,Groiners,Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.,Arm Circles,Inch Worm,Resistance Band, Pull Up Bar, None, Ab Roller, None, None, None]

Previous HIIT Routines:

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