There's nothing like a great HIIT session for burning fat and building strong, lean muscle.
(What's HIIT? High intensity interval training. Check out one of my previous blog posts, I've explained what it is and it's benefits!)
This is definitely going to get your heart rate up, and is perfect for those of us who don't have a lot of time to work out. It's fast, it's powerful and it's effective. Plus, you can do this workout ANYWHERE!
It's important to note that these exercises may not be suitable for everyone, so if you have any injuries or concern remember to see your doctor before any physical activity!
Jog on the spot, high knees, skipping, walking, star jumps. These are all ways you can warm up to exercise as safely as possible. Ensure you spend atleast 5 minutes warming up before starting the below exercises.
Remember to keep a neutral spine throughout all of these exercise for back safety.
For all squats, keep your knees inline with your second toe, make sure they don't track inwards or outwards.
With all leg exercises, drive your heels into the ground to shift pressure and activate the glutes.
HERE WE GO...
- 30 seconds of leg raises
(Lying on your back, raise your legs up until they form a right angle with your torso, keep the ankles and knees together at all times, engage the core and lower legs back to the ground)
- 30 seconds of jump squats
(Starting in the normal squat position, squat down and then jump up)
- 30 seconds of tricep dips (off a chair or bench, hold the edge, legs bent with knees at a right angle to the floor. Lower body by bending elbows and push back up)
- 30 seconds of full sit ups
(All the way! Hands behind your head or against your chest, lift your torso all the way up to your knees. Try not to use your arms as momentum.)
- Push ups until failure (this means until you just can't do any more!!)
Rest for 1-2 minutes.
Repeat 4 times!