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:

  • 5/21/2022 HIIT Workout

    Today’s Workout

    1. Groiners

    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. Exhale as you jump your feet up towards your hands, to a crouching position, still on all fours. Inhale and jump your feet back to pushup-position. Repeat.

    2. Wall Sit

    Stand with your back to a sturdy wall. Rest your back onto the wall and inch yourself down until you are in a sitting position. Your knees should be in a 90 degree angle and your thighs parallel to the ground. Rest your hands on top of your head, keep your back straight, and engage your core muscles.

    3. Jumping Push-up

    NA

    4. 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.

    5. Wide Grip Pull Up

    Grasp pull up bar, hands further than shoulder-width apart, with your palms facing away from 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. 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. Windshield Wiper

    Lay on your back with legs straight and at least a foot off the ground. Keep your core tight, gaze up to the ceiling and breathe easily. Inhale, point your toes toes and rotate your hips to the right, keeping your legs as straight as possible. Just before your feet touch the floor, hold for a moment, exhale as you bring your legs back up to center. Repeat on the left side. [ tags automated workout 5/21/2022, workout schedule 5/21/2022, zapier workout 5/21/2022, automated home gym 5/21/2022, Jumping Push-up,Wide Grip Pull Up,Wall Sit,Windshield Wiper,Groiners,NA,Kettlebell Swing,Kettlebell Swing,None, Pull Up Bar, Wall, None, None, Kettlebell, Kettlebell]

Previous HIIT Routines:

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