HIIT Workout 1

HIIT Circuit: complete the circuit with either lower intensity or higher intensity based on what you can handle. The whole circuit will last 7 minutes including 60 seconds to rest at the end. You should repeat the circuit 4 times for a total of 28 minutes.

  • Lower intensity- 30 seconds of work, 30 seconds rest

  • Higher intensity- 45 seconds of work, 15 seconds rest

**demos of exercises are embedded below the description or found HERE: https://www.self.com/gallery/hiit-cardio-workout **

  1. Butt Kicker

    1. Stand tall with your feet hip-width apart, core engaged, and your hands on your hips

    2. Jog in place, kicking your heels high to try to tap your butt.

  2. Reverse Lunge, alternating sides

    1. Stand with your feet shoulder-width apart, your core engaged, and your hands on your hips.

    2. Step back with your right foot and bend both knees to 90 degrees to sink into a lunge. Keep your core engaged, your hips tucked, and your back straight.

    3. Return to your starting position by pushing off your right foot and stepping forward.

    4. Repeat on the other side. Continue to alternate sides.

  3. Pop Squat

    1. Stand with your feet together, core engaged, and hands at your chest.

    2. Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are parallel to the floor. Tap the floor with your right hand.

    3. Jump your feet back together to return to your starting position. Do two small hops in place, and then immediately jump your feet wide again to drop into another wide squat, this time tapping the floor with your left hand.

    4. Continue to do pop squats, alternating your hand that you tap to the floor each time.

  4. Downward Dog to Toe Tap

    1. Start in a Downward Dog position: Begin on all-fours (on your hands and knees) on the floor; from there, lift your knees and pike your hips so your body forms an inverted V-shape and your head is relaxed between your biceps. Your arms and legs should be straight, your core engaged, and your back flat. You may feel a stretch in the back of your legs—your heels do not need to touch the floor.

    2. From this starting position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction.

    3. Place your hand back at your starting position and immediately roll forward into a high plank. Your wrists will be directly under your shoulders, your core engaged, your legs straight, and your glutes engaged.

    4. From here, push back into your Downward Dog position, this time lifting your left hand and bringing it back to tap the toes on your right foot.

    5. Continue to alternate between opposite toe taps from your Downward Dog and high plank. Try to make the movement smooth and continuous.

  5. Skater

    1. Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.

    2. As you land on your right foot, swing your left foot behind you, keeping your left foot off the floor. Bring your left hand down as your right arm swings behind your back.

    3. Swing your left leg to the left and jump, landing lightly on your left foot. Allow your right foot to swing behind you, and your right hand to come down toward the floor and your left arm to swing behind your back.

    4. Continue to skate from side to side.

  6. Forearm Plank Hold

    1. Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel to each other.

    2. Extend your legs behind you, feet hip-width apart.

    3. Tuck your tailbone and engage your core, butt, and quads.

    4. Hold this position.