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:

  • 4/17/2021 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. 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. Chest Press with Band and Bar

    Place resistance band on the floor. Lay on the floor so that your upper back is on top of the band. With a sturdy pole or bar, place one loop of the resistance band around an end of the bar and then place the other end of the loop around the other end of the bar. In a controlled manner, breathe out as you press the bar up. Breathe in as you slowly let the bar down again.

    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. Superman

    Laying on the floor on your chest, extend your arms in front of you and legs fully back. Breathe in as you lift your arms and legs up into the air, bending only from your lower back. Hold this position for a moment. Breathe out and slowly return your arms and feet back to the floor.

    6. 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.

    7. Bird Dog

    Kneel on the floor, and fold forward so that your hands are on the ground directly below your shoulders. Gaze softly down. Exhale as you extend your right leg and left arm off the floor. Once your arm and leg are in line with your back, hold for a moment before returning them to beginning position. Repeat with your left leg and right arm. [ tags automated workout 4/17/2021, workout schedule 4/17/2021, zapier workout 4/17/2021, automated home gym 4/17/2021, Chest Press with Band and Bar,Superman,Jump Squat,Bird Dog,Burpee,Place resistance band on the floor. Lay on the floor so that your upper back is on top of the band. With a sturdy pole or bar, place one loop of the resistance band around an end of the bar and then place the other end of the loop around the other end of the bar. In a controlled manner, breathe out as you press the bar up. Breathe in as you slowly let the bar down again.,Tuck Jump,Long Jump,Resistance Band and Bar, None, None, None, None, None, None]

Previous HIIT Routines:

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