If you’re new HIIT, or understanding generally , this routine may be a perfect place to start out . You’ll use only your bodyweight, and each move is low impact—so if you’re overweight, or have back, knee, or shoulder problems, these exercises shouldn’t aggravate them.
Directions: Perform reps of every exercise successively for 30 seconds, resting 15 seconds between sets. After you complete one round, rest a few minute (more if you would like to), then repeat for 3 to five rounds.
Workout duration: 20–30 min.
1. Squat Twist
Step 1. Stand with feet between hip and shoulder-width apart and cross your arms ahead of your chest to assist you balance. Twist your feet outward and into to the ground (as if you were standing on turf and trying to twist it up beneath your feet), but without moving their position—you just want to make tension and feel your hips and glutes stir up . you ought to feel the arches in your feet rise.
Step 2. Begin to lower your body, pushing your knees apart and sitting back as if into a chair. Go as low as you’ll while keeping your head, spine, and pelvis during a long line. If you are feeling your tailbone is close to tuck under, stop there.
Step 3. Come up out of the squat and twist your torso to the left, raising your left knee into the air 90 degrees. Squeeze your abs. Reverse the motion and repeat the squat, twisting to the other side.
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2. Reach and Crunch
Step 1. From standing, pull your ribs down and tuck your tailbone slightly in order that your core is braced. Raise your arms straight overhead—keep your core tight in order that your ribs don’t flare and your back doesn’t hyperextend.
Step 2. Twist your torso to the left as you bring your left knee up and pull your arms down, as if delivering a knee strike. Crunch your abs, trying to bring your ribs and hips together.
3. Shuffle Punch
Step 1. Stand with feet together and your arms chambered at your sides, able to throw straight punches.
Step 2. Shuffle your feet to your left and land during a deep squat with feet outside shoulder width. As you drop into the squat, punch your right arm straight out, then shuffle to the proper and punch together with your left arm.
4. Squat and Reach
Step 1. Perform a squat as you probably did within the squat twist above, but start together with your arms bent ahead of you, as if you had just curled a barbell. Squat until your elbows touch your knees.
Step 2. begin of the squat quickly therefore the momentum causes you to come abreast of the balls of your feet. Reach your arms overhead while keeping your ribs pulled down and core engaged.
5. Side-To-Side Knee Drivers
Step 1. Stand with feet outside shoulder width and reach your arms overhead and slightly to the left.
Step 2. Draw your arms down while driving your right knee up and to the left, as if delivering a knee strike. Repeat on the other side.
6. Mountain Climber
Step 1. Get into the highest of a pushup then drive your right knee to your chest while keeping your hips level with the ground .
Step 2. Replace your right foot and lift your left knee to your chest. Continue alternating sides at a brisk pace.
7. Table Top Reach and Lift
Step 1. Sit on the ground with feet planted ahead of you and hands underneath your shoulders. Brace your core.
Step 2. erupt your heels to boost your hips off the ground . Raise your left leg straight call at front of you and reach for it together with your right arm. Lower your hips and repeat on the opposite side.
Step 3. Raise your hips into a full table-top position, tucking your pelvis under slightly and bracing your core in order that your lower back doesn’t hyperextend within the top position.
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