Welcome to the beginner video in our High Intensity Interval Training series. In this tutorial, we’ll cover the techniques required to perform all exercises safely and accurately.
You’ll complete all six of the 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 must work as hard as you possibly can for the 30 seconds without losing form. I’d recommend you download a generic boxing timer to your smartphone with a feature that permits you to preset the round times and rest times in addition to tracking the variety of rounds you performed.
1. High Knees
So, 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 separately. Continue to alternate legs as fast as you possibly can possibly go. Remember, it’s the hassle here that counts.
2. Body weight squats
Now, next up we’ve got body weight squats. So, standing with feet shoulder-width apart, chest up, shoulders back. Now, we’re imagining that we’re going to sit down in a chair that’s a bit of bit too far-off from us, so push your butt back and your hips and lower yourself down such as you’re sitting in that chair. Keep your heels on the ground, a neutral spine, and avoid any rounding of the back.
3. Push ups on knees
So, now we’re into push-ups on the knees. So, it’s essential to lay down on the ground in a push-up position. Your hands must 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. And remember, avoid sagging that lower back area.
4. Jumping jacks
Into jumping jacks, one in every of the best technique smart. We will want to begin with our feet together and our hands by our sides. Jump, landing along with your feet shoulder-width apart, arm outstretched over your head. Jump again, now landing back along with your feet back together and arms back down by your sides where you began and repeat this as fast as you possibly can until the timer runs out.
5. Tuck jumps
Tuck jumps. Starting along with your feet shoulder-width apart, jump as high as you possibly can, tucking your knees to your chest. On the best way down, be sure you’re landing with soft knee joints. As soon as you land, repeat again immediately.
6. Sit ups
Last, but not least, into the sit-ups. So, laying on the ground with the soles of your shoes together in a butterfly position. Now, this may occasionally be an odd position for sit-ups, however it’s to make sure it’s only the abdominals doing all of the work. Stretch your arms out in front of you, one on top of the opposite, creating an arrow. Use your stomach muscles to drag your entire back off the ground. Be sure to finish the total repetition by touching your feet along with your hands. Lay back down on the ground using muscle control and repeat until the timer sounds.
Ready to kick your fitness into high gear with HIIT training? We offer loads of HIIT classes, come right down to one in every of our gyms in Southern River, Morley or Baldivis and learn more from our friendly personal trainers.
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