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:

  • 7/26/2021 HIIT Workout

    Today’s Workout

    1. Burpee

    Stand tall. Inhale and drop to the floor in pushup position, gazing at the floor before you. Complete a pushup, exhaling as you push off the floor. Immediately bring your knees in towards your chest and plant your feet into the floor. Explode up with a jump straight in the air. Once you land, repeat the sequence.

    2. Box Jump

    Stand about a foot away from an elevated area or plyometric box. With feet hip-width apart, inhale, bend your knees as you extend your hips slightly backwards. Exhale, and launch yourself up so that you jump on top of the box before you. Hold for a moment. Jump back and land with knees bent, absorbing the impact of the ground. Be careful the whole time to stick your landings.

    3. Pike Push Up

    Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.

    4. Burpee

    Stand tall. Inhale and drop to the floor in pushup position, gazing at the floor before you. Complete a pushup, exhaling as you push off the floor. Immediately bring your knees in towards your chest and plant your feet into the floor. Explode up with a jump straight in the air. Once you land, repeat the sequence.

    5. Reverse Fly

    Lay resistance band on the floor. Stand on top of the band, with your feet together and directly in the center of the band. Bend knees slightly as if you’re sitting in a chair, your hips back. Grasp either end of the band with your hands. Gaze just before your feet. Keep a straight back, tight core, exhale, and pull the bands back behind your back. Once you cannot pull any further, hold that position for a moment before your inhale and return to the starting position.

    6. Kettlebell Swing

    Stand tall, feet hip-width apart, and grasp your kettlebell with both hands. Keep arms long and relaxed. Gaze forward. Shift your bodyweight into your heels, push your hips back, and bend your knees as you let the ‘bell swing between your legs. Keep your back straight with a tight core. Continue to gaze forward as you exhale, drive from your hips, core, and legs to swing the kettlebell up to shoulder level. You will now be in a standing position again. Inhale and allow the kettlebell to fall between your legs again, with your hips back, knees bent and core remaining tight. Repeat.

    7. Flutter Kicks

    Lay on your back with legs straight and a foot off the ground. Keep your core tight, gaze up to the ceiling and breathe easily. Point toes and kick your feet up and down as if you are kicking freestyle in a pool. Experiment with short quick kicks as well as slow, wide kicks. [ tags automated workout 7/26/2021, workout schedule 7/26/2021, zapier workout 7/26/2021, automated home gym 7/26/2021, Pike Push Up,Reverse Fly,Box Jump,Flutter Kicks,Burpee,Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.,Burpee,Kettlebell Swing,None, Resistance Band, Plyometric Box, None, None, None, Kettlebell]

Previous HIIT Routines:

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