HOLIDAY HIIT SESSION This is the perfect workout for when you are on holiday (like maybe Fiji??) or you are travelling for work. Working out on the move is hard because you are out of your routine, you have limited space and usually limited time, but you know it will make you feel better and you really want to keep some semblance of fitness going so that you don’t get home and feel unfit and like a big blob – or is that just us ! We’ve done this workout in hotel rooms, our family’s back-gardens, on ovals, on the beach, next to a pool and in a hotel gym. It’s a no equipment, easy peasy, get it done, all over body workout! If you have a smartphone, then download a HIIT app, which has a counter on it, or just use a stopwatch or clock. 10 sets (15 to 20 minutes work) 5 Burpees (jump at the end with hands up above the head and a clap) 10 Push-ups (chin to the floor or as close as you can get it) 15 Squats (deep squats if you can, hands behind the head) 20 mountain climbers (10 each leg – knee to chest or as close as you can get it) Advanced: Perform the above 4 exercises and the allocated reps in 1 minute and 30 seconds. If you finish in 60 seconds, you have 30 seconds to recover. When 1 min 30 is up, you go again and repeat the above exercise. You do this 10 times. As you get further into the workout, you may slow down and only manage the above set in 1min15secs, so you will only get 15 secs recovery. You always go on the 1min30secs. 15minutes and it’s done! You’ll be sweating. Set your timer for work on the HIIT app to 90secs. Rest is 0. Beginner/Intermediate: Do the above workout but you perform the 4 exercises and the allocated reps in 2 minutes. You have a longer recovery period. Please warm up for at least 5 to 8 minutes before you start. We like to skip for 5 to 8 minutes, but you could do Jumping jacks, high knees, butt kicks, dynamic front kicks, shuttle runs, lunges front and backwards and arm circles. Enjoy, it will be over before you know it and you can get on with your day! We did 5 sets tonight at circuit using the 1min30second timer - heres a taster!
Posted on: Mon, 05 May 2014 11:23:01 +0000
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