MOVE YOUR BODY LOVE YOUR BODY HIIT WORKOUT
High Intensity Interval Training (HIIT) is one of the most efficient ways to workout. It allows you to combine cardio, resistance and balance based movements and work the entire body from top to toe. Plus you get the same results in 20-40 minutes as some people get in over an hour of training.
Why? Interval training keeps your heart rate elevated and different parts of your body constantly working. This means you need less rest and can workout at a more intense level.
The other benefit of HIIT training is variety. Switching up exercises not only means your body is constantly working but it also means you don't get bored! Don't feel like doing squats today...do lunges instead. It is as easy as that.
Try out this Pick and Mix HIIT workout that you can tailor to how you feel...
Step 1: Pick your Cardio
Row (Rowing machine)
Run (Treadmill)
Cycle (Spin bike)
Step 2: Pick 4 exercises from column A and 4 exercises from column B
| Column A | Column B |
| Body weight squats | Mountain Climbers |
| Push ups | Burpees |
| Crunches | One-legged Burpees |
| Tricep dips | Squat Jumps |
| Weighted Hip Raises (5-10kg) | Lunges Jumps |
| Kettlebell swings (8-12kg) | Box Jumps |
| Lunge with Twist | Skip |
| Bicycle Crunches | Crawl outs |
| Wall Ball Slams | Star Jumps |
| Plank (walking in and out legs) | High Knees |
| Lateral raises (2-4kg) | Steps ups |
| Tricep kick backs (2-4kg) | Lateral Skates |
| Bicep curls (2-4kg) | Shadow Box Punches |
The Workout:
1. 500m Cardio (row,run or cycle)
2. Alternate 1 exercise from column A and 1 exercise from Column B for 5 minutes (Try to get 50+ reps of each in the five minutes)
Repeat 3-4 times!
Example:
Run 500m
5 Minutes of Burpees and Squats (alternating)
Run 500m
5 minutes of Mountain Climbers and Push-ups (alternating)
Run 500m
5 minutes of Box Jumps and Tricep Dips (alternating)
Run 500m
5 minutes of crawl outs and bicycle crunches (alternating)
Pick new combinations each time to keep your body guessing!
Have fun!
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