HIIT 101

So, we talked about the benefits of HIIT training.

Do you want to try?

Do you want to challenge yourself?

Here are a couple of circuits that will engage every muscle of your body and make you sweat in no time.

How does it work?

  • Each circuit lasts less than six minutes, but you will feel each one of them.
  • Each circuit has 5 exercises: 3 will mainly engage your lower body; 2 will mainly focus on your upper body.
  • You may notice that there are no specific abs exercises; however, your core will be engaged throughout all the exercises.
  • Each exercise lasts 40 seconds with 20 seconds of rest.
  • You can repeat each circuit as many times as you want, but you should consider to do one circuit at least twice to be able to maximize your training.
  • At the end of each circuit, you can take a minute rest to recover.

What do you need?

You will not need anything but yourself and your willingness to keep going, even though a mat would probably make some of the exercises easier and more comfortable.

Also we suggest you download any HIIT and Tabata timer app on your phone, to make sure you are on track with your intervals.

CIRCUIT 1

Exercise

Time

1

Pulse squats

40’

Rest

20’

2

Shoulder tap

40’

Rest

20’

3

Mountain climber

40’

Rest

20’

4

Jab and cross (shadow boxing)

40’

Rest

20’

5

Half Burpee

40’

Rest

20-60’

CIRCUIT 2

 

Exercise

Time

1

Backward lunges

40’

Rest

20’

2

Plank

40’

Rest

20’

3

Jumping jack

40’

Rest

20’

4

Push up

40’

Rest

20’

5

X Jumps

40’

Rest

20-60’

-Train hard!