20 minute interval training workout!

Hi guys,

Enjoy this 20 minute interval training workout, repeat 2-3 times a week.

Studies have shown that High Intensity Interval Training consisting of  2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to studies, HIIT increases the resting metabolic rate for the following 24 hours due to excess post exercise consumption  and may improve maximal oxygen consumption  more effectively than doing only traditional, aerobic workouts. 

HIIT has also been shown to improve athletic performance.

HIIT has also been shown to burn fat more effectively than regular longer aerobic workouts.

You will need a mat and a timer(get a free app on your phone search for tabata workout timer) for this workout and you will work 40 seconds as hard as you can and rest for 20 seconds.

You will do all 5 sets in a row, if you are new at HIIT training add 1 minute of rest in between sets.

Lay your mat in front of you and do a warm up consisting of:

15 jumping jacks

15 squats

15 high knees

15 push ups (on your knees if you have to)

Repeat

SET 1

Exercise 1

40 seconds 

  1. Start at the bottom right corner of the mat and shuffle to the left
  2. Run up to the front of the mat and shuffle to the right
  3. Run back to the bottom right corner where you started
  4. Repeat going faster every time 

Rest 20 seconds

Exercise 2

40 seconds

  1. Squat down (weight on your heels) and touch ground with both hands (keep your back straight and look up not down)
  2. Explosively squat in getting your feet close together and your hands up
  3. Explosively squat down again touching the ground
  4. Repeat going lower and faster every time

Rest 20 seconds

EXERCISE 3

40 seconds

  1. Start with two jumping jacks
  2. Get both feet together
  3. Jump as high as you can touching your knees
  4. Repeat starting with the jumping jacks

Rest 20 seconds

EXERCISE 4

40 seconds

  1. Start in a high plank position
  2. keeping you back straight and you hips as still as possible bring the right knee forward to the right elbow
  3. Bring that knee back to starting point and repeat with other knee
  4. Do as many and as you can

Rest 20 seconds

 

Give yourself a whole minute of rest if needed if not, KEEP GOING

SET 2

EXERCISE 1

 

40 seconds

  1. Around your mat start at the bottom of it (lengthwise) and run up to the top of the mat
  2. Squat and touch ground
  3. Run back to the end of the mat
  4. Repeat running faster every time

Rest 20 seconds

EXERCISE 2

40 seconds

  1. Start into high plank position
  2. Shift your weight slightly to one side and lift one hand to touch opposite shoulder (be sure to keep a straight back and avoid moving your hips, rely on your core to hold you up)
  3. Shift your weight to the other side and repeat with other hand
  4. Perform  1 push up and start over

Rest 20 seconds

EXERCISE 3

40 seconds

  1. Shuffle 4 times to your left
  2. Squat down 
  3. Explosively jump up with your arms up
  4. Squat back down and shuffle 4 times to your right
  5. Squat down 
  6. Explosively jump up with your arms up
  7. Repeat as many times as you can

Rest 20 seconds

EXERCISE 4

40 seconds

  1. Start performing high knees
  2. On the 4th one, pause and keep your knee up for 1 second
  3. Start again and pause on the 4th one again
  4. Repeat as fast and as many as possible

Rest 20 seconds

 

SET 3

EXERCISE 1 

  1. Start on one side of your mat and jump over it (width way of course) make sure to land safely
  2. Turn around quickly
  3. Jump over again and end up where you started
  4. Repeat as fast and as many as possible

Rest 20 seconds

EXERCISE 2

40 seconds

  1. Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor.
  2. Lower your body toward the floor
  3. Bound to your right by jumping off your left leg.
  4. Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand
  5. Reverse the movement, landing on your left foot.
  6. Do as many and as fast as you can

Rest 20 seconds

 

EXERCISE 3

40 seconds

  1. Start in a high plank position
  2. Jump out with both legs going outside of the mat (like a jumping jack)
  3. Bring legs back in 
  4. Bring your right knee forward up to your right elbow
  5. Repeat with other knee
  6. Start over 
  7. Do as many and as fast as possible

Rest 20 seconds

 

EXERCISE 4

 

  1. Start in a lunge position 
  2. Quickly jump to switch front and back legs lowering yourself towards the ground but keeping it soft on the knees
  3. Repeat with other sides
  4. Start over but much quicker and without lowering yourself to a jump (lateral jumping jacks)
  5. Repeat 4 times 
  6. Start over
  7. Do as many and as fast as possible

Rest 20 seconds

 

SET 4

EXERCISE 1

40 seconds

  1. Start in a squat position
  2. Quickly jump to your left performing 1/4 turn 
  3. Softly land into a squat position
  4. Jump back 1/4 turn to the middle and into a squat 
  5. Jump 1/4 again this time going to your right
  6. Jump to the middle again
  7. Repeat 
  8. Do as many as possible focusing on a soft landing with all the weight on your heels

Rest 20 seconds

 

EXERCISE 2

40 seconds

  1. Start in a squat position
  2. Quickly jump to your left performing 1/4 turn 
  3. Softly land into a squat position
  4. Jump back 1/4 turn to the middle and into a squat 
  5. Jump 1/4 again this time going to your right
  6. Jump to the middle again
  7. Repeat 
  8. Do as many as possible focusing on a soft landing with all the weight on your heels

Rest 20 seconds

 

EXERCISE 3

40 seconds

  1. Start into a low lunge position
  2. Perform a front kick with your back leg
  3. Return to the lunge position
  4. Quickly switch legs
  5. Perform a front kick with your back leg 
  6. Keep alternating 
  7. Perform as many as possible getting your lunge lower and lower each time

Rest 20 seconds

 

EXERCISE 4

 

  1. Perform 2 jumping jack
  2. Drop into a squat position with your hands on the ground
  3. Kick your feet back, while keeping your arms extended
  4. Immediately return your feet to the squat position
  5. Jump up from the squat position 
  6. Repeat starting with the 2 jumping jacks
  7. Do as many as you can

Rest 20 seconds

 

SET 5

EXERCISE 1

40 seconds

  1. Start on your mat lying on your back with your hands extended behind you head
  2. Bend both knees with feet firmly on the mat
  3. Crunch yourself all the way up keeping you hands up and your feet on the mat
  4. Return to the starting position
  5. Do as many as you can as fast as possible focusing on your core

Rest 20 seconds

 

EXERCISE 2

40 seconds

  1. Start into a high plank position
  2. Jump both feet out of the mat to your right bringing your knees close to your elbows
  3. Return to high plank
  4. Repeat with opposite side
  5. Do as many as you can

Rest 20 seconds

 

EXERCISE 3

  1. Lie down on the floor placing your feet on the mat, your legs should be bent at the knees.
  2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
  3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side
  5. Do as many reps as you can

Rest 20 seconds

 

EXERCISE 4

40 seconds

  1. Lie flat on the floor with your lower back pressed to the ground.
  2. Put your hands behind your head
  3. Lift your shoulders into the crunch position be careful not to pull on your neck
  4. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  5. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  6. Go back to the initial position as you breathe in.
  7. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  8. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
  9. Do as many as you can

YOU ARE DONE

GREAT JOB

Ciao for now!

 

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