Posted on February 21, 2018 by Emily Forbes
Ever wonder what your personal trainers get up to on a weekend? It’s not rest. Sometimes they meet up and do HIIT (high intensity interval training) sessions together on a Sunday just for fun. I’m personally a fan of HIIT (high intensity interval training). It’s a great fat burner and is also beneficial for cardiovascular system. Technically this isn’t a true HIIT because some of the exercises won’t be working you at near maximal capacity but it is still challenging and will get that heart rate up.
Alex and I tested this one out for you lucky lot and here it is for you to try. We did 3 rounds, 8 exercises, 40 seconds work, 10 seconds rest with 1 min rest between rounds.
- Ninjas (double broad jump & run backwards to start position)
- Burpees (advanced chest to floor with a jump coming up)
- Big bird-dog (don’t think this is the official name for it but that’s what we chose. Come into a straight arm plank. Keep your core stable and raise alternate hand and foot of the ground at the same time then swap sides [as seen in the photo below]. If that is too difficult try raising either an arm or a leg so you have 3 points of contact on the ground rather than 2).
- Single leg RDL (Romanian dead lift) coming into a knee raise (do 20sec on one leg then 20sec on the other)
- Band pull aparts (using a thin resistance band, hold length ways around both sides. Arms are straight in front at shoulder height. Keeping the arms straight take the hands back as if you were trying to pull the band apart).
- Press ups (full or knees; we weren’t very smart placing two upper body exercises back to back. It burns!!!)
- Hollow hold (Lying on the back, engage your core by tilting your pelvis and pushing lower back to the ground. Then lift the arms over head and raise shoulders and legs of the ground and hold. Your body will be in a dish shape. Advanced will be to hold a weight at the same time).
If you are short on time and want a quick all over blast then this 20 minute HIIT workout will do the trick. You can also switch the rower for sprints and band pull aparts for walkouts if you can’t make it to the gym.
Have fun. Don’t forget you can find more workouts on our website here.