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:
- 12/1/2020 HIIT Workout
1. Long JumpWith 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.
2. LungeBegin standing tall, legs hip-width apart. Hands together, in front of your chest. Step right leg back, bend your left knee until your left thigh is parallel with the ground. Your right knee should be close to the ground, but not touching the ground. Launch yourself back up with your right leg to the starting position. Repeat with the other leg.
3. Push UpPlace 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. Tuck JumpStand 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. Kettlebell Dead LiftStand with your feet hip-width apart and the kettlebell directly between your feet. Inhale and engage your core. Push your hips back, bending at the waist. Keep your back straight and chin tucked in. Grasp kettlebell. Activate your glutes by imagining splitting the floor with your feet. Drive hips forward to full extension, tensing your core, and keeping a straight back.
6. Reverse Plank Toe TapSit on the floor with legs straight. Place your hands on the round and lift yourself up so that your hands are directly under your shoulders and you’re gazing at the ceiling. Quickly step your right foot in towards your hips. Extend back to normal and repeat with your left foot. Repeat vigorously.
7. Ab Roll OutKneel 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 12/1/2020, workout schedule 12/1/2020, zapier workout 12/1/2020, automated home gym 12/1/2020, Push Up,Kettlebell Dead Lift,Lunge ,Ab Roll Out,Long Jump,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.,Tuck Jump,Reverse Plank Toe Tap,None, Kettlebell, None, Ab Roller, None, None, None]