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High Intensity Interval Training

High Intensity Interval Training

 Hey, fitness fans! If you want to switch things up and you’re keen on a challenging workout, give this High Intensity Interval Training program a go. It will provide you with a full body workout, and torch calories in no time!

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HIIT offers these benefits over low intensity steady state cardio:

  • preserves muscle mass
  • increased Excess Post-Exercise Oxygen Consumption (burn more calories after the fact)
  • increased aerobic and anaerobic fitness
  • decreased fasting insulin and increased insulin sensitivity
  • reduced abdominal and subcutaneous fat
  • stimulates hormones to increase metabolic rate

 

Before you start

Make use of a timer, and set it up for 20 rounds of 30/50 seconds.

Do as many reps as possible in the given time. There is no rest between exercises. Rest 50 seconds at the end of each circuit, and repeat the circuit 4 times.

 

Routine

High Knees 30 sec

Prisoner Squats 50 sec

Pushups 30 sec

Prisoner Squats 50 sec

Incline Pushups 30 sec

Alternating Lunges 50 sec

Decline Pushups 30 sec

Alternating Lunges 50 sec

Diamond Pushups 30 sec

 

Rest 50 sec

Exercises:

High Knees

High Knees

Prisoner Squats

Prisoner Squats

Push Ups

Push Ups

Incline Push Ups

Incline Push Ups

Alternating Lunges

Alternating Lunges

Decline Push Ups

Decline Push Ups

Diamond Push Ups

Diamond Push Ups

 

By Letitia Kleynhans

Categories: Uncategorized

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