Workout Wednesday 3rd July- HIIT – Tikiboo

Excessive-Depth Interval Coaching (HIIT) is an effective way to get a fast and efficient exercise. Here is a 20-minute HIIT exercise designed for ladies that you are able to do at dwelling or on the fitness center. No particular tools is required, only a timer and a few area to maneuver.

20-Minute HIIT Exercise

Heat-Up (3 minutes):

1. Leaping Jacks – 1 minute
2. Excessive Knees – 1 minute
3. Body weight Squats – 1 minute

Exercise (4 rounds, 4 minutes every spherical):

• Every train is carried out for 40 seconds adopted by 20 seconds of relaxation.

Spherical 1:

1. Burpees – 40 seconds, 20 seconds relaxation
2. Mountain Climbers – 40 seconds, 20 seconds relaxation
3. Squat Jumps – 40 seconds, 20 seconds relaxation
4. Plank – 40 seconds, 20 seconds relaxation

Spherical 2:

1. Push-Ups – 40 seconds, 20 seconds relaxation
2. Lunge Jumps – 40 seconds, 20 seconds relaxation
3. Russian Twists – 40 seconds, 20 seconds relaxation
4. Bicycle Crunches – 40 seconds, 20 seconds relaxation

Spherical 3:

1. Tuck Jumps – 40 seconds, 20 seconds relaxation
2. Plank to Push-Up – 40 seconds, 20 seconds relaxation
3. Glute Bridges – 40 seconds, 20 seconds relaxation
4. Aspect Plank (20 seconds all sides) – 40 seconds, 20 seconds relaxation

Spherical 4:

1. Skaters – 40 seconds, 20 seconds relaxation
2. Tricep Dips (utilizing a chair) – 40 seconds, 20 seconds relaxation
3. Heel Touches – 40 seconds, 20 seconds relaxation
4. Flutter Kicks – 40 seconds, 20 seconds relaxation

Cool-Down (3 minutes):

1. Kid’s Pose – 1 minute
2. Hamstring Stretch – 1 minute (30 seconds every leg)
3. Shoulder Stretch – 1 minute (30 seconds every arm)

Directions:

1. Heat-Up: Carry out the warm-up workouts repeatedly for 3 minutes to get your physique prepared for the exercise.
2. Exercise: Carry out every train within the spherical for 40 seconds at excessive depth, adopted by 20 seconds of relaxation. After finishing all 4 workouts, transfer to the subsequent spherical. Relaxation for 1 minute between rounds if wanted.
3. Cool-Down: End with a cool-down to deliver your coronary heart charge again down and stretch out the muscle tissues you labored.

Suggestions:

• Modify the depth to your health stage by modifying workouts (e.g., carry out push-ups on knees if wanted).
• Give attention to correct type to keep away from harm.
• Keep hydrated and take quick breaks if crucial.

This HIIT exercise is designed to be fast, intense, and efficient, offering a full-body exercise in simply 20 minutes. Take pleasure in your exercise!