Welcome to the intermediate video in our high intensity interval training series. If you’ve skipped the beginner video without trying the workout, please return and take a look at it first!
In this tutorial, we’ll cover the techniques required to perform all exercises safely and accurately. You’ll complete all six exercises so as, repeating the circuit 3 times.
You’ll perform each exercise for 30 seconds, followed by a 10-second rest period. The aim here is to deal with intensity. You’ll have to work as hard as you may without losing form. I’ll recommend you download a generic boxing timer to your smartphone with features that will let you preset round time and rest time, in addition to tracking the variety of rounds you’ve performed.
1. Squat jumps
This is a progression from the technique we learned in video one, but this time, on the deepest a part of the movement, we would like to leap as high as we are able to into the air, straightening our legs, and as we land with soft knees, back all the way down to the underside within the squat. Repeat until the time is up.
2. Burpees
Starting in a squat position, at the underside of that squat, place your hands on the ground. Kick the feet back out right into a push-up position. Once your legs are fully outstretched, perform a push-up. Kick your feet back to the beginning of the squat position as fast as possible. The soles of the feet are the stable. Jump from the ground as high as you may. At the highest, clap the hands together, and return back all the way down to your burpee position.
3.Walking lunges
Start by standing with the feet together. Take one big step forward with the left foot. At this point, the heel of your right foot ought to be off the ground. Drop your right knee down towards the bottom, and at the underside of the lunge, each knees, back and front, ought to be at 90-degree angles. You should have the option to only see your toes over the front of your knee. If you may’t, you’re leaning too far forward. As you ascend, repeat the movement with the alternative leg.
4. The mountain climber
Starting in a push-up position, bring one knee to your chest as high because it’ll go. Alternate legs as for those who are running on the spot. Now, there could be very little risk when performing this exercise, so make certain you go as hard and fast as possible. Just watch out once you rise up. Make sure you’re not lightheaded.
5. Push ups on knees
Now we’re into push ups on the knees. You have to lay down on the ground within the push-up position. Your hands ought to be directly under your shoulders. Engage the core and the glutes. Push your upper body away from the ground, keeping your knees on the bottom. Avoid any hinging within the hips. The key here is to maintain a straight line in your posture out of your head through your shoulders, hips, and to your knees on the ground. Now remember, avoid sagging in that lower back area.
6. High knees
Let’s start with high knees. Starting with feet shoulder-width apart, start marching on the spot, lifting your knees as high towards the chest as possible one after the other. Continue to alternate legs as fast as you may possibly go. Remember, it’s the trouble here that counts.
Ready to kick your fitness into high gear with HIIT training? We offer loads of HIIT classes, come all the way down to one among our gyms in Southern River, Morley or Baldivis and learn more from our friendly personal trainers.
More HIIT Video Tutorials
Beginner HIIT workout
