Friday, February 10
High intensity interval training (HIIT) is incredibly effective for weight loss, as well as to train your anaerobic capacity (your body's ability to work without oxygen). It's a way great to help your body combat the effects of lactic acid build-up. Lactic acid is what causes that lovely burning sensation in your muscles and starts to cause your muscles to stop working. This method of training is simply the fastest way to get "fit". It is extremely challenging, and that's a good thing. You don't want to feel "comfortable" during this routine. Your heart should pound out of your chest, and your whole body should burn! It's a short routine, so go for it, now!
First, and always, warm-up by doing some dynamic stretches, some jumping jacks, butt kicks, high knees, etc.
Perform 5 rounds of 30 seconds of work, 10 seconds of rest. After you repeat all 5 rounds of 1 exercise, give yourself 30 seconds to a minute to recover before going to the next exercise.
Get ready to sweat...and BURN!
*note: if you are new to exercise, you should increase your rest time per set to 15 seconds or more, depending on how you're feeling, and rest for a full minute between exercises.
Skipping- if you don't have a skipping rope, pretend you do ;)
Squat jumps as fast as you can- Land into a squat every time. Jump up high, reaching arms up. Land softly
High knees with hands at shoulder height in front of you, pushing into a wall- lean into it but keep your body straight and tall. Head up, abs tight, heels off the floor
Plyo jacks- start with legs together, hands at your sides. Jump up in the air, opening legs wide and lifting arms up sideways. Land with feet back together and arms down. Be explosive- no pausing in between reps. Go as FAST as you can. You're range of motion will be short but you'll be quick, and that's the goal.
Jump lunges- this is probably the hardest of them all! Get into a lunge, with both knees bent at 90 degrees. Jump up and switch so that your other leg is forward. Land into a lunge. Try to move quickly, but maintain good form.
You made it! Stretch and relax!!
Let me know how you enjoy the workout!