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:

  • 12/14/2020 HIIT Workout

    Today’s Workout

    1. Mountain Climber

    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. Deliberately pull your right knee up towards your chest, return it where it was and then repeat the motion with your left knee. Keep your body as flat as possible by engaging your core and breathing continuously.

    2. Donkey Kick

    Place your hands on the floor, shoulder width apart and perpendicular to your shoulders. With a straightened back rest your knees on the floor as well, so that you’re in a tabletop position. Gaze just before your hands. Engage your core, inhale, and lift your right leg into the air as far as you can. Do not alter your chest’s position. Hold the highest position for a moment. Exhale as you let your leg back to the first position. Now do the same with your left leg.

    3. Pushup with Band

    Wrap a band from one palm, behind your back, and to the other palm. Place hands apart on the floor, shoulder-width or wider. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.

    4. Long Jump

    With feet hip-width apart, 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 inhale. Load your weight into your heels and balls of the feet. Exhale, launch yourself up and forward. Extend your arms down and back as you air. Land with knees slightly bent. Repeat.

    5. Reverse Row with Band

    Stand with feet shoulder-width apart. Place resistance band looped beneath your feet. Bend your knees and grasp the resistance band with both hands. Hands two fists apart. Keep a straight back, tight core, exhale, and with your elbows close to your body pull the band so that your elbows just pass your back. Your scapulas should be flexed together. Hold for a moment. Inhale as you return to the starting position.

    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 12/14/2020, workout schedule 12/14/2020, zapier workout 12/14/2020, automated home gym 12/14/2020, Pushup with Band,Reverse Row with Band,Donkey Kick,Ab Roll Out,Mountain Climber,Wrap a band from one palm, behind your back, and to the other palm. Place hands apart on the floor, shoulder-width or wider. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.,Long Jump,Inch Worm,Resistance Band, Resistance Band, None, Ab Roller, None, None, None]

Previous HIIT Routines:

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