American College of Sports Medicine names High Intensity Interval Training (HIIT) one of the Top Fitness Trends in 2015
Why does the interval training continue to reign so close to the top? It’s effective and it takes less time than more traditional long duration workouts.
I started using HIIT consistently when I was going through the NASM Personal Trainer certification program. I needed effective workouts in little time and HIIT was the answer.
Now I’m going through Yoga Teacher Training and to keep up with workouts, practice teach, studying and continueing my personal yoga practice, HIIT is, again, the answer. HIIT keeps my workouts consistent.
HIIT is kind of like running sprints. I can can run a pace that pushes my limit to the edge knowing it’s only 200 or 400 meters.
Want more information on HIIT? Check out Benefits of HIIT Workouts.
This workout is challenging, but it’s only 25 minutes. You can do anything for 25 minutes, right.
Right click the image above to save the workout to your mobile device or download the workout to print.
- Brace your core.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Lunge to Hammer Curl to Press (1) Hold a pair of dumbbells at arm’s length down by your sides, palms facing each other. Stand tall with your feet hip width apart. (2) Step forward with your right leg and lower your body until your front knee is a 90 degree angel. As you lunge curl the dumbbells. Still in a lunge position, press the dumbbells directly above your shoulders. (3) Push yourself back to the start position and then lower the weights. Repeat. Targets: biceps, shoulders, quads, calves
Running Man (1) Stand in a staggered stance with your right foot in front. (2) Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. (3) Continue to quickly switch your legs back and forth as you swing your arms. Repeat as many times as you can in the time prescribed. Targets: cardiorespiratory system
Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: core, chest, shoulders, triceps, obliques
Weighted Good Morning (1) Stand with your feet slightly narrower than shoulder-width apart, knees slightly bent. (2) Hold a single dumbbell with each hand on the ends behind your neck (do not rest the dumbbell on your neck). Keep your back straight, core tight and shoulders pulled back. (3) Keeping your eyes focused forward; slowly bend your torso forward keeping your knees slightly bent and your back straight throughout the entire movement. Don’t round your shoulders. (4) From this position, focus almost entirely on your hamstrings, and exhale while slowly lifting your body and the weight back to the starting position. Repeat. Targets: glutes, hamstrings, lower back
Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat. Targets: upper back, core
Jump Squats (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves
Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Full Sit-Up (1) Lie on your back with knees bent and feet flat on the floor. Place your fingertips behind your ears. Your elbows should be wide and in line with your body. (2) Raise your torso to a sitting position. The movement should be smooth. (3) Slowly lower your body back to start position. Targets: rectus abdominis, internal obliques, external obliques
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