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:

  • 11/30/2021 HIIT Workout

    Today’s Workout

    1. Reverse Burpee

    Stand up straight with a mat or comfy grass behind you. Inhale as you bend your knees to a crouching position and roll back onto your back. Roll until your upper back and shoulders are all that’s contacting the ground. Exhale as you transfer the weight from your upper back to your hips and then onto your feet. Stand up from this position and jump into the air. Repeat.

    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. Med Ball Pushup

    Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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. Tuck Jump

    Stand with feet hip-width apart. Gaze forward and tighten your core. Slightly bend your knees, exhale, and spring up so that your knees come up towards your chest. Land with knees slightly bent, inhale and repeat.

    5. Chin Up

    Grasp pull up bar, hands shoulder-width apart, with your palms facing towards 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. Dead Bug

    Lay on your back, arms and legs raised to the ceiling, legs bent 90 degrees at knees. Gaze up to the ceiling. Exhale as you drop back your right arm towards the top of your head, just above the ground. At the same time lower and straighten your left leg to just above the ground. Inhale as you bring your right arm and left leg back to beginning position. Repeat on the other sides. [ tags automated workout 11/30/2021, workout schedule 11/30/2021, zapier workout 11/30/2021, automated home gym 11/30/2021, Med Ball Pushup,Chin Up,Donkey Kick,Dead Bug,Reverse Burpee,Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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.,Tuck Jump,Inch Worm,Medicine Ball, Pull Up Bar, None, None, None, None, None]

Previous HIIT Routines:

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