We’re now half way through January. Are you back on track? Perhaps this HIIT workout can help you out.
HIIT stands for high intensity interval training. That means that you boost heart rate by doing an exercise and then you take a short break to let your heart rate recover, and then you do another exercise. By short break I mean seconds not minutes or hours. And no snacking. Water yes, but leave the calorie rich beverages for later on.
Are you ready to take this on? Of course you are!
Start with a warm-up period that looks like this:
Light jog on the spot for 30 seconds.
Rocket Jumps for 30 seconds (bend at the knees to touch the floor, and then stand and reach up to get on your toes, repeat)
Keep the movements slow and easy during the warm-up. Alternate between the 2 exercises and repeat them each 4 – 5 times. The idea is to get the blood flowing to the muscles to loosen them up before you start the fun stuff.
Here’s the workout:
Push-ups – complete 5 – 20 reps. At the wall or from your knees or toes.
Squats – complete 5 – 20 reps. Keep your weight back on your heels, bend your knees and return almost a standing position. That is 1 rep.
Jumping Jacks – complete 10 – 30 reps. If the jumping part is not for you, do a modified version. That consists of starting with your feet together, and then step right as your raise your arms overhead. Return to the starting position, and then do the same movement on the left side.
Mountain Climbers – complete 10 – 20 reps. This is done on your hands and toes. Once you are in that position, you move one knee toward your chest, and then return to the starting position. Complete the same movement on the other side. These can also be done at a tabletop or counter to make things a bit easier.
Superman – complete 10 – 20 reps. This is done lying belly down on the floor. Extend and raise your left leg and your right arm 2 – 3 inches from the floor. Slowing return to starting the position. Repeat on the other side.
Repeat this sequence of exercises 3 to 5 times with a 10 – 20 second break between each exercise. Once you’ve completed the routine walk until your heart rate recovers, and then take a few minutes to stretch.
This is an example of a full body workout that will take between 15 and 25 minutes to complete. It may help to shake off any cobwebs that have followed you into New Year. Enjoy!
Have these articles emailed directly to you by signing up for our newsletter!